Wednesday 190313

General Warm-up

3:00 Easy row warm-up

 

2 rounds:

10 Thoracic Bridge Rotations

10 Squat Jumps

5 Yoga Push-ups

 

Workout Of The Day

Rx

AMRAP 21:

21/16 Calorie Row

21 Box Jumps @24/20”

21 HR Push-ups

 

Scale 1

AMRAP 21:

21/16 Calorie Row

21 Box Jumps @20/16”

21 HR Push-ups

 

Scale 2

AMRAP 21:

21/16 Calorie Row

21 Step-ups @20/16”

16 Kneeling HR Push-ups

 

PERCEIVED INTENSITY – 7.5/10

 

INTENDED STIMULUS

Long grinder with some tough movements. Sustainable, aerobic pace is the name of the game here. Preventing shoulder/arm fatigue on the push-ups will give you the best chance of being consistent. Don’t be a hero on your first set.

 

Accessory, Recovery, Community

Foam roll anterior shoulder, pec, and lat

 

Supplemental Work

Wednesday:

Assault Bike

6:00 @60%

2:00 rest

6:00 @70%

Crossfit Enhance