CrossFit – Tue, Apr 18
Warm-up
Metcon
Up a Creek (Time)
Calorie Row
Men: 80-70-60-50-40-30-20-10
Women: 64-56-48-40-32-24-16-8
– rest 1 minute between sets –
40:00 Time Cap w/ Rest
sub 25 Optimal w/ rest
Pump
Metcon (Weight)
4 Rounds
10 Seated Neutral Grip banded Row RPE 7
10 Inverted Skull Crusher @ RPE 7
-Rest 2 min b/t rounds-
4 Rounds
10 Single Arm Lat Pulldown @ RPE 7
10 Standing Tricep Extension w/ band @ RPE 7
-Rest 2 min b/t rounds-
Post Workout Mobility
1 minute Hamstring Smash (each side)
1 minute Seated QL Stretch (each side)
Row
1:30 easy
:30 moderate
1:00 easy
:30 moderate/fast
:30 easy
:30 fast
:30 rest
:10 sprint