CrossFit / Thu, Sep 4

Pre WOD Strength

4 Sets of 5 Deadlifts at 65% of max

RX

5 rounds for reps of:

AMRAP 3:

400/500-m row (2min max)

Max Burpee Pull-up

– Rest 1:00 between AMRAPs.

INTERMEDIATE

Same as Rx’d

BEGINNER

5 rounds for reps of:

AMRAP 3:

300/400-m row

Max Burpee Hang

– Rest 1:00 between AMRAPs.

INTENDED STIMULUS

• Each row in 1:30-2:30.

• 4+ Burpees each round.

• Row at a fast pace to make time to accumulate as many burpee pull-ups as possible.

• High lower body and posterior interference on top of a strong metabolic demand.

RECOVERY

Accumulate:

1:00 foam roll calf/leg

1:00 quad roll calf/leg

1:00 lat roll lat/arm