3.26.20 Workout of the Day

Box Brief
-Happy Birthday to Greg & Pastor Nate, staying socially distant 🤷🏼‍♂️

-8 AM Facebook LIVE workout posted on Members-Only Page.

CrossFit

With Equipment“Farm Land”

AMRAP 15:
9 Strict Pull-Ups
15 Hand-Release Pushups
21 DB/ KB Swings

Without Equipment“Farm Land”

AMRAP 15:
15 Hand-Release Pushups
18 Bent over row with object of choice
21 Glute Bridges

Cardio WOD

10 x 400m @ 100m comfortable / 100m tempo / 100m interval / 100m all out Rest 45 seconds after rounds 1-3 Rest 1 min after rounds 4-7 Rest 75 seconds after rounds 8-10 Try to build your speed up as you progress through each 400. You should be finishing at a sprint pace.

Cooldown: a 600 m run at convo pace