Wednesday, September 6th

New schedule is in effect! New 4;30,530,630 evening classes.

 

The Lost Art of Aerobic Endurance Training for CrossFit- OPEX Fit

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

A) Aerobic Training
5 Rounds Easy Of:
1 minute Row 
1 minute  Bike
1 minute Jump Rope 
1 minute Dumbell Front Rack Carry 50/35
1 minute Shuttle Run in 25ft shuttles
1 minute Rest 

B) Partner WOD
In teams of two, both athletes work at the same time alternating exercises:

6 minute AMRAP
10/7 Assault Bike/Row Calories
10 Box Step Overs

Be aggressive with this one. Get right ON it and STAY there!

A) Aerobic Training
5 Rounds Easy Of:
1 minute Row 
1 minute  Bike
1 minute Jump Rope 
1 minute Dumbell Front Rack Carry 50/35
1 minute Shuttle Run in 25ft shuttles
1 minute Rest 

B) Partner WOD
In teams of two, both athletes work at the same time alternating exercises:

6 minute AMRAP
10/7 Assault Bike/Row Calories
10 Burpee Box Jump Overs (not box facing)

Be aggressive with this one. Get right ON it and STAY there!

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531