WOD Blog

Mon, Apr 27 2020

Sat, Oct 23, 2021 at 9:00am Group Workout!

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (2001 days ago)

4-27-20

(Time)
Warm up:
60 sec high knees
60 sec butt kicks
10 knee hugs
10 butt kicks
30 sec couch stretch (each leg)
10 inchworm
10 samson stretch

strength/skill:
run 10 min
30 sec sprint (fast passed)/30 sec jog (walk)

workout:
For Time
1 to 10 to 1 Reps (Pyramid with Multipliers) of:
1 Burpee
2 Mountain Climbers
3 Sit-Ups
With a running clock, as fast as possible perform the prescribed work in the order written. For each round of the pyramid, do the following movements with their corresponding multipliers: 1 Burpee, 2 Mountain Climbers, and 3 Sit-Ups.

The way this workout is designed is you have a pyramid that goes 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 and for each level of the pyramid, you do the listed movements and their multipliers. So for level 1 you do 1 Burpee, 2 Mountain Climbers, 3 Sit-Ups, then for level 2 you do 2 Burpee, 4 Mountain Climbers, 6 Sit-Ups, level 3 you do 3 Burpees, 6 Mountain Climbers, 9 Sit-Ups…etc. all the way to level 10 where you do 10 Burpees, 20 Alt Mountain Climbers, 30 Sit-Ups. Then you go back to 9 and work your way down to 1.