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Training for Thursday, July 5th

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Warm Up
Group Circle
Running Line Drills
2 Rounds
200m Run
10 Partner Wall Ball Tosses (each parter)
10 Partner Russian Twists (back-to-back handoff)

Workout #1
5 x 400m Run, 1:00 Rest
*Target time for each run is the pace for your 1-mile run PR

Workout #2
30-22-14
Calorie Row
Wall Balls 20/14
Russian Twists 20/14
*women’s calories 25-18-11

Cardio CrossFit (7am, 6pm)
30-22-14
Calorie Row
Wall Balls 20/14
Russian Twists 20/14
*women’s calories 25-18-11
*Every 5:00 must stop where you are and complete a 400m Run, starting at 0:00.

Cool Down
1:00 Quad Foam roll each leg
1:00 Couch stretch each leg
1:00 Raised Leg Hamstring Stretch each leg
1:00 Shoulder Smash each side.