CrossFit – Sun, Aug 9
General Warm-up
For Time (Time)
2k Run
100 Hang DB Snatch 50/35lbs*
2k Row
*May alternate or not, however reps must split evenly between left/right.
Feel: Cardio
Pace: Sustain
Target Score: 28 minutes
Firebreather Score: 22 minutes
Extra Credit (Checkmark)
5+ Rounds
5:00 Machine Flush
3:00 Mobility
Rotate through as many modalities as you can, excluding running but not walking. Pace should feel very very easy, but elicit a nice sweat to aid in your mobility routine. The goal with is to work through 3-5 different areas of the body during the 3:00 Mobility windows.
:30 Arms Only Rowing
:30 Arms and Body Rowing
1:00 1/2 Slide Rowing
1:00 Regular Rowing
25m Skipping
25m High Knees
25m Butt Kickers
25m Open/Close the Gate
2 Rounds
300m Run
12 SL-RDL
12 Hang DB Snatch (warm up weight)
400m Row