Run 400m on the 5 min interval
5 rounds
********Meet at the Track at Serrano Middle School. If you do not know how to get there then go to the gym first and get directions. Here is the address for the gps, 24642 Jeronimo Rd Lake Forest, CA 92630-3199**********
For those who have reasons, not excuses for being unable to run you guys will go to the gym and row.
I hear and I forget. I see and I remember. I do and I understand. "
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We have added some focused agility, balance and coordination drills to our warmup with great success. The dot drills are great for any level of athlete. The demand for core stabilility and ankle strength helps improve the athletes ability to stay injury free when playing their favorite sport or during their favorite activity.
Here is more in depth article about the benefits of the dot drills: Click here
Video of the day:
CrossFit WOD
Angela: 1:24 / 1:34 / 1:38 / 1:45 / 1:46 +22
Ed: 1:26 / 1:35 / 1:41 /1:47 / 1:47 +21
Delia: 1:51 / 1: 53 / 1:56 / 2:04 / 2:08 +17
Red: 1:39 / 1:35 / 1:42 / 1:48 / 1:44 +9
Pierre: 1:36 / 1:54 / 2:06 / 2:07 / 2:06 +36
Kris: 1:17 / 1:16 / 1:15 / 1:14 / 1:16 +3
Slater: 1:26 / 1:23 / 1:20 / 1:18 / 1:18 +8
Eddie: 1:39 / 1:37 / 1:38/ 1:46 / 1:42 +7
Janece: 1:20 / 1:23 / 1:25 / 1:26 / 1:28 +8
Felipe: 1:34 / 1:33 / 1:38 / 1:38 / 1:42 +8
Brian: 1:23 / 1:25 / 1:27 / 1:27 / 1:25 +4
Jules: 1:54 / 1:59 / 1:45 / 1:54 / 1:59 +9
Melissa: 1:57 / 2:04 / 2:00 / 2:02 / 2:06 +9
Z w/ bandit: 1:45 / 1:24 / 1:26 / 1:30 / 1:40 +16 (Z slowed him down!!)
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