BLOG

4/15/16: Tommorow's Weather Forecast....Sprints!

Friday WOD:

1. Warm-up:
-Dynamic Sprint Warm-up
High Knees + Butt Kicks
High Knee Pull to Chest
Inch Worms
Alternating Side Lunges
Lunge Therapy
Karaoke
Over and Under the Fence
Frankenstein's
High Knee Jumps

2. Skill:
-3 sets
Max Effort 200 meter sprint
Take the average and add a five second buffer
(If I got 26/25/40 average= :30 + 5 = :35)

3. WOD:
-10 Sets
200 meter sprint (finishing at or under your time with five second buffer)
2 minute rest between sets (starting after burpees)

For every second over your assigned time, do 1 burpee.
Your final score is your total amount of burpees.
The lower your score, the better you did for this Workout!

temp-post-image

Hours

Monday6:00AM - 7:30PM
Tuesday6:00AM - 7:30PM
Wednesday6:00AM - 7:30PM
Thursday6:00AM - 7:30PM
Friday6:00AM - 7:00PM
Saturday9:00AM - 11:00AM
Sunday9:00AM - 10:00AM

CONTACT US

keep in touch

CrossFit

2275 NE 164th St,

North Miami Beach, FL 33160

Phone. 305-974-5812

Email. info@crossfitnmb.com