CrossFit: Off or Gymnastics
Spend at least 15 minutes working on mobility “goats”
Endurance:
3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery
Choose ONE of the following sports:
Swim (SS Fri, 3S Fri): 6-10 x 100m on 2:00, hold each effort within 3-5 seconds
Bike (SS Thu, 3S Sun or T/TT): 6-8 x 2k, spin/rest 2:00, hold each effort within 3-5 seconds
Run (SS Sat, 3S Sat or T/TT): 6-8 x 600m, rest 2:00, hold each effort within 3-5 seconds
Row (SS Thu): 6-8 x 750m, rest 2:00, hold each effort within 2-3 seconds
Post sport and times to comments.
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