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)

Cool Down:

Single Leg Forward Fold – 1 Min per side

Calf Stretch in Down Dog – 2 Min