Tuesday 180213

I. General Warm-up

3 RNFT:

:45s Row (Increase rate each round)

3 Walking Inchworms

10 Crab Position Toe-Touches (alternating)

 

II. Transition

Finish setting up stations, take warm-up reps, and get after it!

 

III. Workout Of The Day

Rx

AMRAP 25

25/20 Cal Row

50 Double-Under

25 GHDSU

50 Double-Unders

 

Scale 1

AMRAP 25

25/20 Cal Row

50 Double-Under or 100 Single-Unders

25 GHDSU or Weighted Abmat Sit-ups

50 Double-Unders or 100 Single-Unders

 

Scale 2

AMRAP 25

25/20 Cal Row

100 Single-Unders

Abmat Sit-ups

100 Single-Unders

 

PERCEIVED INTENSITY – 7/10

 

INTENDED STIMULUS

Long aerobic grinder. Try to hit each round at the same exact pace. Push hard but not too hard.

 

IV. Accessory, Recovery, Community

3:00-5:00 Deep lunge/Dragon/Pigeon stretch

 

V. Supplemental Work

Tuesday:

12 Minute EMOM:

a.              Min 1- :15-:20s Side Star Plank (R)

b.              Min 1- :15-:20s Side Star Plank (L)

c.              Min 2- :20s Chest tp Ring Row Hold

Crossfit Enhance