Do your best to perform a CFA WOD 3x times this week. One of the CFA WOD, perform the exercises below as a recommendation. Hope to see you this Sunday at the Washington Lee Track.
3+ Hours After CrossFit NOVAMMA WOD
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
Ragnar Relay Main Site
Get ready, here we come Sept 25-26
Subscribe to:
Post Comments (Atom)
Anyone up for a 5-6 mile run after CF on Thu?
ReplyDelete