Warlock! Allison Armstrong is running a 10K for Sparrows Nest in December!
If you want to support Sparrow’s Nest of the Hudson Valley and Allison Just Click Here
Sparrow’s Nest of the Hudson Valley has a mission of providing two meals once a week, to the families of caregivers and children diagnosed with any type of cancer.
Warm Up:
7:30
Trash Yard Game
Movement Prep:
6 Sets
20 Seconds Work / 20 Seconds Rest
WOD:
Every 5:00 for 4 Sets:
Bike 1600/1200m
Time: 18 Minutes
Loading:1/5
Skill: 1/5
Volume: 4/5
Intermediate:
Same as Rx
Beginner:
Every 5:00 for 4 Sets:
Bike 1000/800m
Limited Equipment:
Every 5:00 for 4 Sets:
Run 800m
Movement scaling options:
Bike: Max Distance in 3 Minutes
Cool down:
3 Sets:
1 Minute Plank Hold
100m DB Front Rack Carry @50/35
100m DB Waiter Carry + Farmer Carry
Accumulate:
1 Minute Alternating Standing Figure Four Stretch
45 Seconds Standing Calf Stretch / Side