Warmup:
Jog 30’ and back x 5
High knees 30’ and back
Butt kickers 30’ and back
Side shuffl3 30’ and back
High skip 30’
30 Calf Pedals in Down Dog
WOD:
For Time:
800M Run
28/20 Cal Echo Bike
500M Row
28/20 Cal Echo Bike
800M Run
Time Cap: 20 Min
Video courtesy of CrossFit HQ. Some words of wisdom from Brian MacKenzie on why we need to not only push hard in the workouts, but spend the time developing the skills needed to get fitter.
Our de-load week kicks off with some good cardio. Remember, de-load is no meant to give you an easy week, rather reduce the overall volume to allow your body to get in a bit of extra recovery while staying ready for the upcoming re-tests.
Scaling Options:
Run – 1000M Ski Erg for 800M run (ELITE: Wear 20/14# vest)
Joint Strike CrossFit 