Thursday, May 25th

Yesterdays Whiteboard: Deadlift, Lunge

Breathe: The Art of Wellness -CrossFit Journal

Performance is in red,
Competition is in blue, Links are in green

A) On the minute, for 12 minutes:
Minute 1: Assault bike 45-55 RPM
Minute 2: 50 Single Unders
Minute 3: Assault bike 45-55 RPM
Minute 4: 15 Russian Swings 53/35

B) 3 sets; Ascending pace
24 Assault calories
12 Burpees to plate
Rest exactly 6 minutes between sets
Follow this split on pacing: (a) Set 1 hold 55/40 RPM & moderate tempo on the finishing movement.
(b) Set 2 hold 60/45 RPM & dial up the speed some, but not a lot on the finishing movement.
(c) Sprint. Needs to be a hot 65/50 RPM, absolute lights-out finale on those closing movements

A) On the minute, for 12 minutes:
Minute 1: Assault bike 55-65 RPM
Minute 2: 30 Double unders
Minute 3: Assault bike 55-65 RPM
Minute 4: 15 Russian Swings 70/53

B) 3 sets; Ascending pace
30 Assault calories
20 Burpee box jump overs 24/20
Rest exactly 6 minutes between sets

Follow this split on pacing: (a) Set 1 hold 65/50 RPM & moderate tempo on the finishing movement.
(b) Set 2 hold 70/55 RPM & dial up the speed some, but not a lot on the finishing movement.
(c) Sprint. Needs to be a hot 75/60 RPM, absolute lights-out finale on those closing movements

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