CrossFit Danbury – CrossFit
1: Warm-up (No Measure)
200 Meter Slow Jog + 5 Walkouts + 10 Alternating Spidermans
100 Meter Slow/Medium Jog + 5 Scap Retractions + 10 AbMat Sit-Ups
100 Meter Medium Jog + 5 Inchworms + 5 Toes to Bar
2 Rounds, resting 1:00 between. Build in intensity:
100 Meter Run, 3-6 Toes to Bar
Aim is to find our workout pace, and dial in the transition moving to our first Toes to Bar.
2: Cement Mixer (Time)
Every 3:00 for 7 Sets:
400 Meter Run
*score is your slowest time from any of yiur rounds
On the TTB’s – modify to match this stimulus. We must be done with the first round by the 2:20 mark. If we are 6 repetitions in at the 2:20 mark, our goal is to maintain 6 repetitions throughout the workout. What we do not want to have here is that first round finishing at 2:40 or later… ultimately that will result in missing a start time later in the workout, and will also result in diminished intensity. At the 2:20 mark, whichever TTB number we are on, that is our goal for the remaining 6 rounds.