CrossFit – Thu, Aug 31

Warm up – Thursday
Banded 7’s
Every minute (9 minutes)
Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings
Minute 2: 10/8 Calorie Row (build in pace)
Minute 3: 3 Empty Bar Shoulder Press (1 second pause at the top)
Shoulder Press (Shoulder Press
10 minutes to establish a Heavy 2 rep)
Metcon – Thursday (Time)
Wall Walks
Kettlebell Swings (70/53)
Calorie Row
(Women Calories: 20-16-12-8-4)
(KG conv: 32/24 KB)

Time Cap: 16mins

Thursday Optional Extra
Ski/Row and Bike Workouts

1200m Row or Ski at RPE3
2 Min Echo Bike at RPE8
800m Row or Ski at RPE5
1 Min Echo Bike at RPE9
600m Row or Ski at RPE7
30 Sec Echo Bike at RPE10
*Rest 3 Min between all reps.

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