MONDAY // 1.4.2021

CFW OUTSIDE THE BOX

PART 1 – WARM-UP
AMRAP 6 @ Warm-up Pace
12 Straight Legged Situps
8 Jumping Squats
4+4 Bent Over Single Arm Row

PART 2 – WORKOUT
A. WOD
5 Rounds – For Time
30 Lateral Hops Over Object
20 Alternating Single Arm Snatch

Note: The intent of todays workout is to build your aerobic capacity. Work at a 70-80% pace to maintain your pace and to keep rests short.

PART 3 – COOLDOWN
Complete in order, set, rep
90 sec Plank Hold
50 Step-ups

Be sure to get setup with you Online Coaching account on TrainHeroic. This week the focus is to get everyone transitioning. For the details read the Online Coaching Blog or access the survey to get started.