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| 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
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
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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