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Our Blog

Wednesday 1.25.17 Workout of the Day

By cfpalmbeach | In WODs | on January 24, 2017

crossfit-palm-beach-ladies

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Girls just wanna have fun!

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“Tri-Sprint Intervals V3”
5 X 4 Min AMRAPs:
400 M Run S(250 M Run)

15/12 Calorie Assault Bike S(Airdyne) RTG(20/15 Cals)
AMRAP Russian KB Swings in Remaining Time S(53/44) RX(70/53) RTG(88/70)
*4 Mins Rest Between Rounds

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WOD Tips:

-This will be our 3rd and final week of the tri-sprint intervals, so try to dial in your pacing this week, and see if you can hit the same number of kb swings each round.  The run should be fast and a good goal is to aim for 90 seconds or less for our better runners.  If you are taking more than 1:50 for each run, then you will probably want to scale to the 250. 

-You can eat up a lot of time on the transition upstairs so try to move quickly to the bikes and then go straight to the kettlebell swings which will be upstairs behind the bikes.  Try to keep a good minimum speed on the bike or you will eat up a lot of time. 

-The goal is to have about a minute left for the swings and to get 2 good sets.  The weight you choose on the swings should be heavier but still allow you to get at least 15+ reps per set. 

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