Wednesday 180613

I. General Warm-up

3 RNFT:

2 Samson Stretch

10-15 reps of

OHS (PVC)

Sit-ups

Supermans

Pull-ups/ring rows

Dips/push-ups

 

II. Transition

 

III. Workout Of The Day

For Time

10 rds

800m Run (split into 200s)

20 DB Thrusters

20 WBS

Rx is (50/35) and (20/14)

Scale 1 is (35/20) (14/10)

Scale 2 is (20 or less) (10 or less)

*split runs into 200s (this is you go, I go style) the DB thrusters and WBS are split however the teams want.

*30 min cap

 

PERCEIVED INTENSITY – 9.5/10

 

INTENDED STIMULUS

Its Wednesday you and your partner are probably sore and hurting but screw it that’s why you come to crossfit. LETS GO.

 

IV. Accessory, Recovery, Community

3 min couch stretch each leg

 

V. Supplemental Work

Wednesday:

Bike, row, or jog 12:00 easy pace

Crossfit Enhance