Wednesday 190306

General Warm-up

4:00 Jogging – EMOM stop and perform 5 reverse lunges

20 Front Back Hip Swings

10 Kang Squats

5 Inchworms

 

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

 

Workout Of The Day

Rx

AMRAP 18:

18 Russian KBS @53/35

15 Wallball Shots @20/14

12 Burpees

 

Scale 1

AMRAP 18:

18 Russian KBS @44/26

15 Wallball Shots @16/10

12 Burpees

 

Scale 2

AMRAP 18:

18 Russian KBS @35/18

15 Wallball Shots @12/8

12 Burpees

 

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!

 

Accessory, Recovery, Community

Thoracic foam roll

2:00 child’s pose

 

Supplemental Work

Wednesday:

Assault Bike

5:00 @55%

5:00 @60%

5:00 @65%

Crossfit Enhance