running

Wednesday 4/11

CrossFit: Teams of 2: AMRAP 15 min: 1 partner works while other rests Partners rotate whole rounds; 15 DB thrusters 200 m run Longevity: Teams of 2: AMRAP 15 min: Partners rotate whole rounds; 10 DB Thrusters 100 m run QuickFit: Max reps at each station: 5 sets, 15 min: : 30 assault bike cals,

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Wednesday 3/14

CrossFit A. Kipping pull-up skill progression B. For time (12 min cap): Run 400m, 21 pull-ups Run 400m, 15 pull-ups Run 400m, 9 pull-ups Longevity A. Row mechanics/pacing B. 3 Rounds for time: Row 500/400 meters Rest 1 minute QuickFit EMOM 10 Min (5 sets of each) Minute 1: Max reps ring rows Minute 2:

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Wednesday 3/7

CrossFit: In teams of two, complete as many rounds as possible in 30 min of: 400 m run 30 box jumps or step-ups 30 wall ball shots Longevity: 4 rounds Min 1: walking lunges Min 2: abmat situps Min 3: medball power cleans QuickFit: 21 calorie row 21 goblet squats Directly into… 21 calorie row

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Friday 2/23

**Morning Classes ONLY CrossFit: Teams AMRAP 15 min: Run 200m 2 person teams P1 runs 200m, P2 rests P2 runs 200m, P1 rests Longevity: Every 2 minutes, for 18 minutes: Station 1: DB death march x 20 reps Station 2: Tempo push-ups x 10-15 reps Station 3: ring rows x 8-12 reps QuickFit: AMRAP 15

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Wednesday 11/1

Hoosier CrossFit: 8, 2 minute rounds of: 300m Run Max-rep dumbbell power clean and jerks One rest in between rounds QuickFit: 2 sets of max reps of: 60 seconds of wall ball shots 60 seconds of rest 60 seconds of russian kettlebell swings 60 seconds of rest 60 seconds of box step-ups 60 seconds of

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