Friday, February 13, 2015


 Lindsey V. and the new up-and-coming crossfitter everyone loves - James Townsend (former NFL receiver) 

NorCal CrossFit Redwood City Location
Saturday, Feb-14, 10:30am to 12:00pm

Intermediate Distance Workout:  2 rounds 
Long Distance Workout:  3 rounds

15 plyometric push ups - scale can be regular push ups
10 pistols each leg
Row 250M at race pace (90%-95% PE)
15 ring dips - scale can be dips from a box
10 dumbbell lunges
Row 250M at race pace (90%-95% PE)
15 tuck jumps
10 dumbbell thruster
Row 250M at race pace (90%-95% PE)
  • Rest between reps: N/A
  • Rest between circuits: 4-5 mins
  • Number of circuits: 2-3
  • Load: Bodyweight or were weights used 30-50% 1-RM
Thanks Joey for the workout!!

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