CrossFit Now – CrossFit
STRUCTURE: Athletes will run 2.5 Miles; starting on the 0:00 every 3:00 athletes will stop running and do 25 Air Squats.
STIMULUS: “HOLLY JOLLY” is a Pacer workout.
STRATEGY: Athletes can run in loops of 200, 300, 400, or 800 Meters. Athletes should be able complete Air Squats in under 1:00.
SCALING: If needed, athletes should reduce the running distance or cap the workout at 40:00.
SCORING: Athletes’ score will be the time it takes to complete the workout. Athletes should aim to finish in 30-40 Minutes.
-Athletes should find a steady pace on the Run that they can hold for the whole workout
-Athletes should focus on staying rooted in their heels during Air Squats
“Holly Jolly” (Time)
2.5 Mile Run
Every 3 Minutes [Starting @ 0:00]:
25 Air Squats
40 min Time Cap
Basics – 1 mile, 15 Air Squats