Mile Run - Mile Row MADNESS

“NEVER SAY NEVER”

*NOTE: We last did this workout in my S3 Conditioning class on 10/19/2012, and I swore I’d never do it again...hmmm....New Year, new attitude!

WARM-UP:

*Traveling Active Stretch/ Dynamic Warm-Up (lunges fwd. and bkwd., inchworm, high knees, butt kicks, elephant walk)

*w/ 4-length 10m Shuttle Run b/w ea. stretch

---------------------------------------------------------------------------

SET #1:

"CROSSFIT MILE RUN:" (15 min. time limit)

*1600m Run (@ 200m course)

*EMOM: 10 x Walking Lunge + 10 x Push-Up

-Early Finishers above: continuous Walking Lunge with 5 x Burpee-Broad Jump EMOM

---------------------------------------------------------------------------

SET #2:

"ERIN’S MILE ROW:" (20 min. time limit)

*1600m Row

*EMOM: 10 x Ball Slam (30/20)

-Early Finishers from above: continuous Side-to-Side SB Bear Crawl with 5 x Slurpee EMOM

---------------------------------------------------------------------------