EQUIP: Slam Ball (30/20), Rower, Jump Rope
WARM-UP:
*Active Stretch
*100-80-60-40-20 x High Knee Jump Rope
*10-8-6-4-2 x Sumo Squat-Thrust-Jump
CROSSFIT MILE RUN (15 min. time limit):
*1600m Run for time (mod: 1000m)
*@ Top of Every Minute: 10 x Walking Lunge; 10 x Push-Up
-Early Finishers: continuous Walking Lunge w/ 5 x Burpee-Broad Jump @ top of ea. minute until all participants complete assignment, or time is called
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REST and RECOVER
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BORCHARD MILE ROW (20 min. time limit):
*1600m Row for time
*@ Top of Every Minute: 10 x Ball Slam
-Early Finishers: continuous Slam Ball Bear Crawl (moving ball side to side as you travel fwd.) w/ 5 x Slurpee (Slam Burpee) @ top of ea. minute until all participants complete assignment, or time is called
This workout was so stinkin' HARD!!!! I don't think I'll ever do this one again...EVER. But we survived=)
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