Wednesday 190227

I. General Warm-up

3:00 Easy row warm-up

20 Front Back Hip Swings

20 PVC Pass-thrus

3 Inchworms

 

Take warm-up reps at each movement and warm-up KBS

 

II. Workout Of The Day

Rx

AMRAP 15:

15/12 Calorie Row

15 Kettlebell Swings @53/35

12 Air Squats

9 Push-ups

 

Scale 1

AMRAP 15:

15/12 Calorie Row

15 Kettlebell Swings @44/26

12 Air Squats

9 Push-ups

 

Scale 2

AMRAP 15:

15/12 Calorie Row

15 Kettlebell Swings @35/18

12 Air Squats

9 Push-ups

 

PERCEIVED INTENSITY – 7.5/10

 

INTENDED STIMULUS

Nice, moderately long aerobic grinder. Try to find a sustainable pace and stick to it the entire duration. Do the simple things well!

 

III. Accessory, Recovery, Community

Thoracic foam roll

2:00 child’s pose

 

IV. Supplemental Work

Wednesday:

Assault Bike

4:00 @55%

4:00 @60%

4:00 @65%

Crossfit Enhance