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| Annie Thorisdottir, the 2011 Reebok CrossFit Games champion! |
Warm-up(GymnasticsWOD)
5 rounds of quality:
10 V Outs
20 count of Samson stretch e/side
W.O.D.
For Time/para tiempo:
100(Scale 75,50) OHS (95lb/65lb)-Done from the floor!
On the minute, perform 5 Burpees
*FireBreather- Scale up to 135lb or 115lb for OHS
MOBILITY WOD: Open Up Your Hips and Squat
ENDURANCE TRAINING
3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery
Choose ONE of the following sports:
Tabata: 8 rounds of 20 seconds on, 10 seconds off
8 x 20:10 All-Out Efforts
Swim (SS Thu, 3S Fri): 8 x 20:10, use pool or open water
Bike (SS Thu, 3S Sat or Tempo): 8 x 20:10, if possible use stationary
bike with wattage tool or similar that can hold load of 200+ watts
Run (SS Thu, 3S Sun or TT): 8 x 20:10, if possible use treadmill set
at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce
speed
Row (SS Thu): 8 x 20:10, if on C2 use meters or watts
