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