Tuesday 180306

I. General Warm-up

3 RNFT:

10 Kang Squats

3 Sumo Inchworms

10 Russian KBS

3 Box Jumps

 

II. Workout Of The Day

Rx

“Morrison”

50-40-30-20-10 Reps For Time

WBS @20/14

Box Jump @24/20

KBS @53/35

 

Scale 1

“Morrison”

50-40-30-20-10 Reps For Time

WBS @16/10

Box Jump @20/12

KBS @44/26

 

Scale 2

“Morrison”

50-40-30-20-10 Reps For Time

WBS @10/8

Box Step-up @24/20

KBS @35/18

*You may complete this with a partner is desired. Split reps up but run together.

*30:00 time cap

 

PERCEIVED INTENSITY – 7.5/10

 

INTENDED STIMULUS

Hero workout, which means you should give it your all. Large rep scheme to start it off. Be smart about sets on the 50’s and 40’s and push on the 30’s down. Have fun with this one, and don’t over-think it. Honor the fallen and work hard. 

 

III. Accessory, Recovery, Community

Pigeon stretch 2:00/side

Single-leg saddle stretch 2:00/side

 

IV. Supplemental Work

Tuesday:

Assault Bike- 5x 1:30 for max Calories, 1:30 rest between

 

Crossfit Enhance