HOME WOD – Week 4, Day 6
24
Jul

WOD – Week 4, Day 6

Posted in Training

Strength and Conditioning: (3 rounds for time)
- 20 jumping squats
- 20 pushups
- 20 sit-ups
or
- Take the day Off

Running Workout: (3+ Hours Before CFE Strength & Conditioning WOD)
Run total of 45 minutes:
- run 10 min easy 50-65%
- then 6 rounds of 2 minutes hard 85-95% and 3 minutes run easy 65-75%
- then run easy last 8 minutes 50-65%.

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

Instagram

Love that @crossfit reposted CMC co-founder @seanrogerscmc's hilarious video on #lowimpact running. #cmcombine #crossfit #repost #watchthatice

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crossfit_vector #BraceForImpact
About 10 hours from now
mashupicchu @deglau 😂😂😂😂😂
About 10 hours from now
_albertoarevalo @jorgeealberto_ esa vieja eres tu jajaja
About 10 hours from now
kluzryan @rohed2 VOLUME!!!! One of my favorites
About 1 hour ago
rohed2 @kluzryan hahaha
About 1 hour ago

Who's fitting in a snow day workout today? Be safe out there. #cmcombine #winter #crossfit #training #blizzard2015

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ollieoops What would Rocky do?? #eyeofthetiger
About 17 hours ago
syntheticnirvana We are! @hollalynne @alexbehrman
About 17 hours ago

Creative solutions. #cmcombine #abs #fitness #crossfit #blizzard2015

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vbweimar @mweimar13
About 2 days ago
lgerms I need this @kluzryan #fat
About 2 days ago
jamesrpartridge1992 @nadianachos totally what I need!😉
About 2 days ago
jsg6343 I wish it was that easy haha @t_bosley12
About 2 days ago
mandykj @breezyrudolf
About 2 days ago