Falcon CrossFit

So since the cadet gym is closed for construction we are going to have to get creative in our workouts. For those of you who did the Falcon 50, REST! For now I am going to post running workouts and workouts you can do in your stairwell. For those of you who can get to the other gyms on and off base I will post a WOD.

Running: 

Run a 5k for time, then run 1 mile with a 20lb weight vest. I reccommend bodyrocktv.com for cardio, pushups and abs workouts you can do in your room. You can pick one 12 minitue workout and 2 bonus workouts

For those of you going to the gym:

Buy In- 

Use PCV pipe to work on skill for a lift you want to improve on, gradually add a bar and weight. Focus on form not weight. Do 5-5-5 reps once you feel you have worked up to a good weight.

Run 800m and do an active warm up of stretching.

WOD:    

10 Handstand push-ups

250/185 Deadlift, 15 reps

25 Box jumps, 30 inch box

25 Pull-ups

50 Wallball shots, 20/14 pounds, 10'

200 Double-unders

Run 400 meters with a 45/35lb plate

Cash out-

Stretch