Silra Duperval

CrossFit – Wednesday, December 6th, 2017

Rest Day or Optional Programming -Strength Endurane- Five sets: Max effort push-ups, 10 seconds Max effort ring-rows, 10 seconds Max effort air squats, 10 seconds Rest 30 seconds 250m Row, between 1:45-1:55/500m pace *Rest 3 minutes between sets.  

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CrossFit – Wednesday, November 29th, 2017

Rest Day or Optional Programming -Strength Endurance- Six sets: 200m Run, fast pace 100m Recovery Walk 100m Sprint 50 Single Unders w/ Heavy Rope 100m Sprint 100m Recovery Walk *Focus on completing all 50 single unders unbroken.

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