Friday 11/6/2015

CrossFit is sending out coaches to put on an Endurance seminar. Let your endurance friends know about this! It is not purely for crossfitters or coaches. If you have any interest in learning better running technique or about increasing your endurance and aerobic capacity, this is for you.

Nov 14-15


Warmup
Row, Run, Ski or Ride 2 min
3x 6-10 T2B
3x4-8 Glute Ham Raise
3x6-10 Chest to Ring Pullups

Strength
5x5
Snatch Grip Deadlift
*Focus on a perfect snatch setup position each rep. Pull to mid thigh and don't extend hips fully.

WOD
1 Lap Bearcrawl
100 KB Snatch (1.5/1)
1 Lap Crabwalk

REC
5 Rounds
On Parallettes:
1 Partner holds LSit 20 sec
1 Partner rests
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