Please take note of our upcoming holiday schedule:
- Thursday, December 24
- 0900 Park WOD
- Friday, December 25
- 0900 Park WOD
- Saturday, December 26
- 0900 Park WOD & 1000 CrossFit class
- Thursday, December 31
- normal schedule with no 1810 CrossFit class
- Friday, January 1
- 0900 Park WOD & 1000 Open Gym
Conditioning
In a team of 3, complete as many rounds as possible in 25:00:
4 Rounds of:
- 10 Air Squats
- 10 Box Jumps Overs
- 10m Forward Crawl
Then…
- Run 800m together
Notes
Today’s conditioning is to be completed in a team of 3. Your team will begin by each athlete starting on a different movement and working simultaneously. Once all 3 athletes are done with their station, your team will rotate. After everyone has completed each station 4 times, you will run 800m together. Then restart another 4 rounds of the 3 stations. Continue this pattern for 25 minutes. Your score is the total number of rounds and reps.
The air squats will be the quickest station. Perform these at a smooth pace, then rest until your partners are done.
The box jump overs should be done at a height that allows you to move continuously without hesitation and also remain safe throughout the workout.
The forward crawl is a contralateral movement. Keep your knees no more than a few inches off the ground.
The runs should take no longer than 4:30. Adjust the distance if needed.