CrossFit Waukee and Acceleration Iowa – CrossFit
Warm-up (No Measure)
5 mins of jogging, biking or rowing followed by…
3 rounds not for time of:
200 m shuttle jog (100 m x2) (increase speed each round)
25 m high knees
25 m butt kicks
10 steps, walking lunges
Metcon (10 Rounds for reps)
Each for time:
Run: 10x 100 m
Rest as needed between efforts.
Or 10×20 sec sprints on the rower or bike.
Super Fitness Robot time / rounds:
:15 or less per 100 m.
More Likely time / rounds:
(consider scaling if this seems unrealistic)
:20 or less per 100 m.
Box Jump Accessory Work (No Measure)
Box Jump, pick height : 1×30
Accumulate 30 reps. Not for time. The focus is explosive power. You choose the height. Step down each time. Height should be challenging, yet appropriate. Not for time.