CrossFit – Thu, Aug 31
PFC CrossFit – CrossFit
230831 (Calories)
– RX –
EMOM 10:
Even: row for max calories
Odd: 25 double-unders
Rest 5:00
For time:
1-mile run
– INTERMEDIATE –
EMOM 10:
Even: row for max calories
Odd: double-under attempts
Rest 5:00
For time:
1-mile run
– BEGINNER –
EMOM 10:
Even: row for max calories
Odd: 25 single-unders
Rest 5:00
For time:
1,200-m run
1-Mile Run (Time)
Max Effort 1-Mile Run
– RX –
EMOM 10:
Even: row for max calories
Odd: 25 double-unders
Rest 5:00
For time:
1-mile run
– INTERMEDIATE –
EMOM 10:
Even: row for max calories
Odd: double-under attempts
Rest 5:00
For time:
1-mile run
– BEGINNER –
EMOM 10:
Even: row for max calories
Odd: 25 single-unders
Rest 5:00
For time:
1,200-m run
General Warm-up (No Measure)
2 rounds:
10 jumping jacks
10 over-the-fences
10 jumping jacks
10 Samson lunges
10 jumping jacks
Rowing warm-up | 5:00
– Rest :15 between each set.
Progression // Focus
:30 row // Keep the chest up and return the arms while the legs are straight.
:30 row // Keep the chest up and hold the end of each stroke for :01.
:30 row // Continue to hold for :01, but push/pull harder to make the fan “louder.”
:30 row // Continue to pull hard, but slowly return to the catch for the next stroke.
:30 row // Pull hard and SPRINT by returning faster for the next stroke. Aim for 32+ s/m.
Stretching (No Measure)
1 set:
1:00 couch stretch/leg
1:00 lacrosse ball roll calf, left
1:00 lacrosse ball roll calf, right
AT-HOME (AMRAP – Reps)
Even: Max-rep burpees
Odd: 25 double-unders
Rest 5:00
For time:
1-mile run
Record the total number of burpees completed.
Note your mile time in the comments.