Teamwork
Three teams, four to five members each. Sprint, calisthenics, sprint back. Tag the next team member, rest as the others in your team do their turn. This comes out to be a 1:3 work/rest interval. Each team member ends up doing 15 rounds. Sprint distance was around 60 feet.
Repeat 3 times:
Sprint, 20 mountain climbers, sprint back
Sprint, 10 box jumps, sprint back
Sprint, 10 pushups, sprint back
Sprint, 10 squats, sprint back
Sprint, 10 situps, sprint back
Finish with a short game of hooverball, followed by a flow chain of hamstring and glute flexibility movements.
March 17, 2007 | Filed Under Workouts
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CrossFit Portland Parkour Clinic with Rafe Kelley
Parkour is the art of overcoming obstacles as swiftly and efficiently as possible using only your body. The fundamentals include running, jumping, and climbing. We build on these fundamentals to improve our ability to pass over, under, around and through obstacles with more complex movements.
Rafe Kelley is a founding member of Washington’s Parkour community, and a respected member of the national and international Parkour community.
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