I hope everyone is planning on coming to the Christmas Party tonight! Make sure to bring your white elephant gift and your smiling faces, or this will happen to your house on Christmas Day.
In Team of two you will complete,
100 Thrusters- 95m/65w
75 SDHP- 95m/65w
50 OHS- 115m/75w
300 Double Unders (singles= 600 + 60 tuck jumps)
Group Running Drills- Ball of Foot Hops, Posture Drills, Arms Behind Back, Jump Rope Drill
On the treadmill, 8 rounds of 20 sec on 10 sec off of maximum effort. Set Treadmill at 12% grade, 0-30 sec slower pace/mile then best 5k pace. Good Luck and DO NOT REDUCE SPEED!
Here is a good video on the Crossfit Endurance site of the tabata treadmill run.
Posted on: December 10, 2010admin