Friday, February 6, 2015


Coach Molly

CrossFit NorCal Redwood City
Saturday, Feb-7, 10:30am to 11:30am

Intermediate & Long Distance Workout
6 rounds of each of the following
5x Back rack walking lunges (135/95) - scaled from 185/135
10x Overhead jumping split lunges (45/25) - scaled from 55/45
15x Box jumps (10"/8" box, standing upright or opening the hips is not necessary)
200m max effort row or 200m max effort run

No rest between reps
3min rest between rounds

Workout Details:  This is a classic strength endurance workout.  What?  We are recruiting your fast twitch fibers and making them go long.   At the Rx weights, Rich averaged 1:08, Jason 1:08, and Camille 1:20

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