CrossFit

Mon, Aug 18

RX

5 x 3:00 rounds:

400/500-m row

Max KB swings (53/70 lb)

– Rest 1:00 between rounds.

INTERMEDIATE

5 x 3:00 rounds:

400/500-m row

Max KB swings (35/53 lb)

– Rest 1:00 between rounds.

BEGINNER

5 x 3:00 rounds:

250/300-m row

Max KB swings (18/26 lb)

– Rest 1:00 between rounds.

ABOUT THE WORKOUT

INTENDED STIMULUS

• Row efforts in 2:30 or less for :30+ for swings.

• 10+ reps/round.

ACCESSORY WORK | 7:00

3 sets:

7 single-arm kettlebell suitcase deadlifts, right

7 single-arm kettlebell suitcase deadlifts, left

– Rest 1:00 between sets.

– Athlete’s choice of moderate-to-heavy load.

STRETCHING | 3:00

1 set:

1:00 banded good mornings

1:00 cat-cow