A FEW IDEAS FOR THE SPRING EQUIINOX TO MIX IN AS YOU SEE FIT
INSPIRED 3:4 RATIO ARTICLE FROM MENS FITNESS PROVIDED BY MIKE DOLL AND THE WODS FROM CF 2017 OPEN
3 MINUTE ACTIVE RECOVERY PACE
4 MINUTE METCON (METABOLIC CONDITIONING) PACE
MFA CF 17.1 3:4 RATIO
4 ROUNDS OF
3 MINUTE ACTIVE RECOVERY PACE OF EITHER BIKE, JOG, ROW, JUMP ROPE, STAIR JOGS, ETC
4 MINUTES METCON PACE OF 12 SINGLE ARM ALTERNATING DB SNATCH 45/30, 6 BURPEE OVER BOX JUMP
MFA CF 17.2 3:4 RATIO
3 ROUNDS OF
3 MINUTE ACTIVE RECOVERY PACE OF EITHER BIKE, JOG, ROW, JUMP ROPE, STAIR JOGS, ETC
4 MINUTES METCON PACE OF 10 WALKING DB LUNGES 45/30, 10 T2B, 5 CLEANS 45/30, 10 WALKING DB LUNGES 45/30, 5/2 MUSCLE UPS/JUMPING MUSCLE UPS, OR 10 PULL UPS, 5 CLEANS 45/30
MFA CF 17.3 3:4 RATIO
2 ROUNDS OF
3 MINUTE ACTIVE RECOVERY PACE OF EITHER BIKE, JOG, ROW, JUMP ROPE, STAIR JOGS, ETC
4 MINUTE METCON PACE OF 4 SQUAT SNATCH 95/65, 6 CHEST TO BAR PULL UPS
MFA CF 17.4 3:4 RATIO
4 ROUNDS OF
3 MINUTE ACTIVE RECOVERY PACE OF EITHER BIKE, JOG, ROW, JUMP ROPE, STAIR JOGS, ETC
4 MINUTE METCON PACE 15 DEADLIFT 185/135, 15 WALL BALL, 10 CAL ROW, 10 HSPU
MFA CF 17.5 3:4 RATIO
TBD ROUNDS OF
3 MINUTE ACTIVE RECOVERY PACE OF EITHER BIKE, JOG, ROW, JUMP ROPE, STAIR JOGS, ETC
4 MINUTE METCON PACE OF 10 THRUSTERS 75/55 AND 40 DOUBLE UNDERS
