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“The Long Haul”

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CrossFit Pinnacle Ocala – CFP60

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Overview

Thursday will be a Breathe Workout. Warmup is Leg dominant movements alternating with Indian Runs. Prep is Bike/Ski/Row review. Workout is 5 min Intervals of Row, Stepups, & Bike/Ski/Run, with 1 min Rests between. Extra Credit is Arm Accessory.

Goal: 350+.

Warm-up

Warm-up (No Measure)

10 min continuous…

10 Leg Swing (ea/s/way)

200m Indian Run

20 Walking Lunges

200m Indian Run

12 Kang Squats

Prep & Rehearsal

Quick Bike/Ski/Row Review

• 30 sec Each

Metcon

Metcon (AMRAP – Reps)

FOR TOTAL REPS..

5 min Cal Row

1:00 Rest

5 min Box Step-ups 24/20

1:00 Rest

5 min Bike/Ski/Run

1:00 Rest

x 2
Workout Goal: 350+ Reps

System Classification: Breathe

Levels Consideration:

API

EXTRA CREDIT

3 Rounds for Quality

12 Ring Tricep Extensions

30 sec Pillar Press

AMRAP Banded Tricep Extensions

30 sec Bicycle Crunches