Tuesday 180508

I. General Warm-up

Aerobic Warm-up:

2 rounds of 200m Jog+350m Row (trying to breath with only your nose!)


Running prep:

10 FB Leg Swings

10 Side-to-Side Leg Swings

20 Alt. High-5’s

20 SL Calf Raises

20yd Heel walk


II. Transition

Set-up stations, take warm-up reps as needed


III. Workout Of The Day


400m Run

15 Ring Rows (Rx feet elevated on box, scale height and position as needed)

500m Row

Accumulate :15s Hanging L-sit; :15s Hanging Bent Knee L-sit; :20s Hollow hold





Long aerobic grinder with some minor bodyweight skill/muscle endurance work blended in. Try to find a sustainable pace from the beginning. This will challenge your local muscle endurance and midline position under fatigue so stay in good positions and under control. Have fun, breath, sweat, and feel better when you leave than when you got here. High scores are great, but quality movement and positions are sometimes better. Be critical and don’t count your L-sit unless your heels are above your hips or upper leg us not closed to inside 90 degrees, don’t count your Hollow unless your shoulder blades are off the ground, and don’t count your ring rows if you are not pulling to a full ROM and letting your arms become fully extended before going in to the next rep.


IV. Accessory, Recovery, Community

Lunge Ankle Stretch 2:00/side

Hip flexor mash 1:00-2:00/side


V. Supplemental Work



Warm-up Sets:

10-8-6-5 gradually building

Working Sets:

5x5 @85%

*rest 2-3 minutes between

Crossfit Enhance