CrossFit – Thu, Jul 11
Warm up – Thursday (AMRAP – Reps)
6:00 AMAP
3 Inch Worms
10 Banded Pass Throughs
10 Deadbugs
5 Shoulder Press (empty bar)
Shoulder Press (Build up to a Heavy Shoulder Press in 12 minutes)
Metcon – Thursday (AMRAP – Reps)
“Rowling”
Teams of 2
3 sets (each/1:1)
10 rounds
100m Rowling
+1 Bench Press (155/95) for every meter over or under 100m (5 rep limit)
(KG conv: 70/42.5 BP)
Notes: Here we go! The infamous warm-up turned workout, “Rowling.” Athletes will partner up and go 1:1 on sets until they have each completed 10 rds, 3 times through. The partner not working is in charge of spotting on the bench and letting their teammate know their penalty count. Today’s intensity should be moderately high, but also where athletes are having fun.