Workout of the Day

November
1
2017

Benchmark repeat

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

This is a great workout to see how you cardio conditioning is going all out and also how fast you can recover and maintain as close as time as possible for all rounds.

Warm-up

250m jog

10 alt stiff leg deadlifts

15 russian kb swings

20 hollow rocks

Metcon (Time)

In a 4 minute window do 10 kb swings #53/35 then run 250m.

write down time to complete, rest remainder of time. Repeat for a total of 5 rounds.

Score will be time of 5 rounds added together.

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