It is with a heavy heart that we have made the decision to close Solidarity CrossFit’s physical space for a minimum of one week from Monday, March 16th to Sunday, March 26th.
Our facilities are closed, but workouts will continue!
For a full breakdown of our operations during the COVID-19 outbreak, please read this blog post.
At Home
- Run for 3:00
- Rest :30
- Run for 3:00
- Rest 2:00
- Run for 2:00
- Rest :30
- Run for 2:00
- Rest 2:00
- Run for 1:00
- Rest :30
- Run for 1:00
Rest 4:00 then repeat all intervals.
Notes
Today’s workout is a running pacing test. This can be done in your neighborhood, although ideally the course should be flat. Grab your stop watch and begin by running away from your starting line for 3:00. At the 3:00 mark stop exactly where you are and rest for :30. At the start of the next 3:00 interval you will run back to your starting line. If you paced it perfectly, you will be able to get back to your starting line. That is the goal. You want to end up exactly where you started. You will repeat this for every interval.
Virtual Partner Core Finisher
With a partner, you go – I go format, complete 3 rounds each of the Durante Core Series Version 2:
- 10 Arch Rocks
- 10 Arch Ups
- :10 Arch Hold
Notes
We are going to finish today with a core series. Partner up with someone on the our zoom call and alternate full rounds of the Durante Core Series Version 2.
Without stopping, perform 10 arch rocks, 10 arch ups, :10 arch hold. Then you will rest and your partner will perform the series. Continue in this format until you have each performed 3 rounds of the series. If you cannot complete 10 of each without stopping, lower the number of reps of each exercise.