CrossFit Athletic Group

Warmup

WOD

8-12 Hill sprints

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Warmup

WOD

Field Trip with Matt

or

"The Hill"

Four rounds of:

300m Hill sprint

Rest as needed between

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Warmup

WOD

Run to the Hill and practice technique for 30 minutes*

*except for Chase, who decided to do 3 all-out sprints up the steep side

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Warmup

WOD 

"The Hill"

20 minutes of sprinting practice 

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Warmup

WOD

Long run to the Hill and back

Group 1 does 1 loop up and down before heading back

Group 2 does 2 loops before heading back

Group 3 does 3 loops before heading back

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Warmup

WOD

"Chutes and Ladders Theme"

Move from the stations set up from the sidewalk up through the middle of the hill; each station lasts 30 seconds and the prescribed work must be done to advance to the next one; missing the rx means retreating to the previous station. Chutes and Ladders cards may be pulled out at any time. 1 round consists of 10 spins, at which point athletes reset at the start and repeat for a total of 3 rounds. Stations are:

Start (Run to 1st station)

1. Bear Crawl (down-back-down)

2. Sit-up (20 reps, facing uphill)

3. Lunge (30 reps)

4. Burpee (15 reps)

5. Handstand (1 static hold to be determined by me)

6. End (5 step-ups or jumps to the bench)

*at the end of 10 spins, your score is whatever station you're currently at

**finishing the step-ups or jumps before 10 spins banks 6 points plus wherever you end up

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Warmup

WOD

"The Hill"

3 rounds of:

300m hill run

Rest as needed between

Post attendance to comments.