CrossFit – Wed, Jul 22
General Warm-up
6 Rounds each for time (6 Rounds for reps)
500/450m Row
300m Run
Rest 1:00 between rounds
Feel: Cardio
Pace: Sustain
Target Score: <4:00/rd
Firebreather Score: <3:15/rd
Total time: sub 30
Bench Press (“Bench Press
10 @ 50% + 5lbs
10 @ 50% +10lbs
AMRAP @ 50% +15lbs
Ski 500m Between Sets to Flush”)
Row Prep:
2 rounds
10 RDLs/10 Russian Kettlebell Swings
250/225m Row
RDLs in R1, Swings in R2.
Run Prep:
2 rounds
50m Lateral Shuffle
50m Short Skips
50m Tall Skips
150m Run
Rest 30-60 seconds between warm up rounds