We’re going into a de-load week prior to our re-test week next week. Volume will drop a little, but intensity stays high. Use it a s a small recovery time to get ready for some good, heavy lifts next week.
Warmup:
250M Row
Jog 30’ & back x4
High knees 30’ & back
Butt kickers 30’ & back
Side shuffle 30’ & back
250M Row
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
WOD:
4 Rounds For Time:
500m Row
400m Run
– Rest 3:00 between rounds
– Maintain same split across all rounds
Video courtesy of CrossFit HQ. Some good tips for hitting your row.
Aerobic capacity is our plan today! Your goal is to try to keep your splits as close to even as possible. Meaning, if in round one I get through the run and row in, say 5 min, my goal for every subsequent round is to finish between 4:45 and 5:15. With the built-in rest time, you should be able to give full effort each round
Scaling Options:
Run -> 21/15 Cal Echo Bike
Joint Strike CrossFit 