Rest Day/Make-up Day/Skill Development

CrossFit Endurance
3+ Hours after CrossFit WOD
Choose ONE of the following sports:

Swim: 4X100m/y at best possible pace.  Never slowing more than 3 seconds per 100m/y+3X200m/y at best possible pace.  Never slowing more than 3 seconds per 200m.  Recover 30 seconds for 100m/y.  Recover 1min for 200m/y.

Bike: 4X2miles holding best possible pace.  Never slowing more than 5seconds in even/odd directions (if done outside).  2min recoveries.

Run: 6X400m holding best possible pace.  Never slowing more than 3sec from best interval.  2min recoveries.

C2:6X500m holding best possible pace.  Never slowing more than 3sec from best interval.  2min recoveries.

FOUL if you slow more than indicated.

FOUL: 3min isometric squat…in the bottom postion iliac crest in line with the patella.  BELOW PARALLEL!  If you need to come up stop timer and reset once you get back into postion.