Thursday 180920

I. General Warm-up

3 RNFT:

1:00 Row (increase pace each round)

5 Kettlebell Deadlifts

5 Sit-ups

 

II. Workout Of The Day

Rx

For Time:

40-30-20-10

Russian KBS @70/53

Abmat Sit-up

25/20 Calorie Row between each round

*20:00 Cap

 

Scale 1

For Time:

40-30-20-10

Russian KBS @53/35

Abmat Sit-up

25/20 Calorie Row between each round

*20:00 Cap

 

Scale 2

For Time:

40-30-20-10

Russian KBS @35/26 or less

Abmat Sit-up

20/15 Calorie Row between each round

*20:00 Cap

 

PERCEIVED INTENSITY – 7/10

 

INTENDED STIMULUS

Long, aerobic grinder. Try to move with a consistent pace and sustain it. No need to come out sprinting and die after the first round.

 

III. Accessory, Recovery, Community

15 Table-tops w/ 2s pause at top

10 Alternating Perfect Stretch

 

IV. Supplemental Work

Thursday:

4 sets not for time

A1. 10-12 Split Stance Barbell RDL/leg

Rest 1:00

A2. 10-12 Double DB Prone Bench Row

Rest 1:00

Crossfit Enhance