CrossFit

30 MIN for quality at aerobic pace

500m Row

12 TTB

250m Row

9 Deadlift 225/155

125m Row

6 HSPU

Purpose and Desired stimulus:

– mixed modal aerobic work

– engine building

– should be able to maintain a conversation

throughout this workout

– steady state conditioning

– open moves: movement quality

– pacing/control work

Scaling options:

– progressive TTB scaling

– weight on DL

– progressive HSPU scaling

MFIT

Warm up: 2 Rounds

1 min machine

10 Hand release push ups

10 DB SA OHP e

10 Banded rows

FBB: 4 Rds

A1. DB Top to top bench press 8-10 reps; rest :30

A2. Dips 8-10 reps; rest 1 min

B1. Strict chin ups 8-10 reps; rest 0:30 sec

B2. DB SA Bent over row 8-10e; rest 1 min

Conditioning:

10 min AMRAP

250 row/500 M bike

10 Inverted row

10 2 DB STOH

Mobility:

2 min T-spine rollout