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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: January 22, 2014

Partner carries!
6am Partner carries!

Fitness:
A. 200 double unders for time, but every time you break them up accumulate 30 sec in L-Sit
B. 3 sets:
15 x Situp to Straddle
30 sec pancake split
15 x sprinter’s bridge (per side)
30 sec bridge or backbend variation
15 x divebomber pushups
30 sec up dog

Health:
A. 3-4 sets of AMRAP double unders or 1 min Airdyne + 20-30 sec L-Sit
B. 3 sets:
15 x Situp to Straddle
30 sec pancake split
15 x sprinter’s bridge
30 sec bridge or backbend variation
15 x divebomber pushups
30 sec up dog

Performance:
A. 300 double unders for time, but every time you break them up accumulate 30 sec in L-Sit
B. 3 sets:
15 x Situp to Straddle
30 sec pancake split
15 x sprinter’s bridge
30 sec bridge or backbend variation
15 x divebomber pushups
30 sec up dog

FrostFit Competitor: Do this workout as is or take a rest day.  Make sure you stretch your calves and mobilize ankles before and after this one.  I know everyone is freaking out right now but all I can say is that you are ready!  Just have fun and enjoy the ride…

Coach’s Tips

Part A should be pretty short, ideally not breaking up the double unders into more than 5 sets.  If you have double unders but not this many, reduce the reps to something more manageable.  If you don’t have double unders, do the Health workout so that you can practice.  Part B is not for time but modify as needed, just keep moving…  This workout will likely be quite short so please use the rest of the class to work additional mobility, ask the coach for tips!

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