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Our Blog

Thursday 11.19.17 Workout of the Day

By cfpalmbeach | In WODs | on January 18, 2017

crossfit-palm-beach-IMG_2317

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Check out our Female Athlete of the Month on our Blog!

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“Tri Sprint Intervals 2.0”
5 X 4 Min AMRAPs

30/20 Cal Row S(20/15 Cals)

400 M Run S(250 M)
AMRAP Butterfly Sit Ups in remaining time

*4 Mins Rest Between Rounds

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WOD Tips:

-This workout is building off the sprint intervals we did last week.  This time we are starting with the row and adding a run and butterfly sit ups into the mix.  The row and run will be tough to finish in 4 minutes, so you may need to scale either or both of these movements if they are not a strength for you.  Ideally, you will have at least 30 seconds to do the butterfly sit ups each round. 

-Since you are starting with the row this week, try to go harder than you did last week.  The runs will be tough but the butterfly sit ups should provide a little relief to end the round. 

 

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