Wednesday 180620

I. General Warm-up

5:00 of :30s Jog/:30s Walk


10 Shoulder Circles

10 Front-Back/Side-to-Side Swings

10 Alt. Sh. High 5’s

10 Calf Raises


10 yds. Each:

Carioca x2

High knees

Butt Kicks

Shuffle Jacks x2

Back Pedal


II. Workout Of The Day

***Benchmark Series Workout***


For Time:

1-mile Run





The people who show up today ready to just work are the ones who will see the most improvement on these Benchmarks. The 1-mile run test is an extremely valuable gauge of aerobic endurance and running proficiency. It is short enough that you can try to push yourself but long enough that pacing will come in to play. If you’re going to be here, don’t just go through the motions. Give it your all to give yourself a solid baseline from which to try and improve upon.


III. Accessory, Recovery, Community

Foam roll calves 2:00-3:00 each


IV. Supplemental Work


12 Minute EMOM:

:30s Bike/Row @70-80% effort

:30s rest 

Crossfit Enhance