- Triangle CrossFit
At Home WOD: 3/18
Warm-up:
3 Rounds:
30 Seconds Samson Stretch
10 Glute Bridges
30 Seconds Cossack Squats
5 Push-ups
200m Jog (1st slow, 2nd moderate, 3rd at planned mile pace)
Stimulus:
• Opportunity to practice pacing larger intervals
• Aim to keep the second 1 mile run within :10 -: 15 seconds of the first
• Your score will be 3 separate completion times (system will add together sum total)
• If you believe your mile time to be in the 9:00's or above, let's modify to 800m today and run hard
• 9:00 Time Cap on burpees
Workout:
"Mirror Effect"
On the 0:00 - 1 Mile Run
On the 10:00 - 100 Burpees
On the 20:00 - 1 Mile Run
"Mirror Effect" - No Running Option
On the Minute for as long as possible:
Minute 1: 5 Burpees
Minute 2: 6 Burpees
Minute 3: 7 Burpees
Continue to add 1 rep for as long as you can complete the burpees within the minute