CrossFit Golden - Greg
High Knees/Butt Kicks
Inch worm/Jog back
Mountain climber Stretch/Jog back
Kick to opposite hand
Figure four - 30s each leg
Couch stretch - 30s each leg
Foam Roll IT Band - 30s each leg
In teams of two, with only one member working at any one time, complete 5 sets each of:
Station 1 – 1000 Meter Row
Station 2 – Rest
Each set should take less than 8 minutes. If any set is exceeding 8 minutes, please adjust the distance of the row and run to keep your total time to completion under 40 minutes.
I paired up with Tim and while he was able to get 1000 meters every time in under 4 minutes, I was not.
I capped myself at:
I felt pretty good about pacing overall, but need to get to the point where I can hold a 2:00 min/500 pace instead of a 2:20/500 pace. The 4 minute rest certainly helped me push a little harder.