“180406-Class”

“Freaky Friday” Class WOD

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  • AMRAP (in a Team of 2) in 20 minutes
  • “Freaky Friday”
  • 50/35 Calorie Row
  • 50 Burpees
  • 50/35 Calorie Schwinn Bike
  • 50 Kettlebell Swings (53/35)

On the first Friday of every month, we host “Free Class Friday” at CrossFit New England. This is an opportunity for people with no prior experience to come in and see what CrossFit and your affiliate is all about. These days are usually partner workouts involving simple movements, allowing our new guests to think less and smile more. The weight on the kettlebell should be a load that athletes feel comfortable swinging for at least 20+ repetitions unbroken if they needed to. Partners can break up repetitions as they see fit. All reps at one station will be complete before moving to the next. If unable to Schwinn Bike, complete one of the following:
35/25 Calorie Assault Bike
50/35 Calorie Row
50 Reps – 10 Meter Shuttle Runs

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With rest built into today’s workout, athletes are able to push the intensity while they are working and rest and recover as their partner is going. For the movements that require athletes to hold onto something (row, bike, swings), breaking it up into 15-15-10-10 gets the 50 reps completed in two sets per athlete. This rep breakdown is likely just short enough for athletes to hold a consistent speed throughout. One movement that may slow down quicker than the others is burpees. This is also an easier transition, so breaking these up into sets of 5 allows athletes to maintain a better tempo.
Source: wodwell.com
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