07/16/13

So I know it has been quite some time but we are going to start getting back into the swing of things here at CrossFit Frigid. Today's WOD is going to be a good cardio burn and we are going to spend sometime lifting heavy stuff!

Warm-up:
Row 1000m 2:00 min or longer pace
3 rounds
10 hollow body rocks
10 2 sec squat holds
10 lunges w/twist

Strength:
5x5 Deadlift
Really focus on form and pulling with a neutral back!

WOD:
Run 1 mile
50 Burpees

Then
8 rounds
:20 sec 5k pace
:20 sec 1k pace
:20 sec 500m pace
1 min rest
If you are unsure of your pacing use the following chart:

Men:
500m = 1:30 time, 1:30 pace
2k = 7:00 time, 1:45 pace
5k = 20:00 time, 2:00 pace
Women:
500m = 1:45 time, 1:45 pace
2k = 8:00 time, 2:00 pace
5k = 25:00 time, 2:30 pace