April 21, 2016


CrossFit 101
WOD: 4 x 1000m Row
*Rest 4 Minutes Between Efforts

CrossFit Teens
WOD: 2 x 1000m Row
*Rest 3-5 Minutes Between Efforts

Strength: Tempo Front Squats 5 x 3

Incendia Endurance
“Learn to Sprint While Tired”
WOD: 5 Rounds
300m Run
100m Easy jog
100m Sprint
*4:00 Rest between rounds. 300m runs are at your PR mile pace

Incendia Strongman
WOD:For Time
50M Sandbag/Stone carry
15 Snatches (135/95)
100M Back Barbell Carry
15 Snatches
50M Sandbag/Stone Carry
15 Clean and Jerk
100M Back Barbell Carry
15 Clean and Jerk
50M Sandbag/Rock Carry

Incendia Gymnastics
Skill: Pull Up Progressions

Core Test
1) Max plank hold for time
2) Max sit ups in 90 seconds
3) 5 RM weighted back extension