Warmup:

200M Jog

High Knees 30’ and back

Butt kickers 30’ and back

Side Shuffle 30’ and back

Twisting lunge 30’

Inchworm 30’

250M Row

S/S/S:

For Time:

1 Mile Run Time Trial

Compare to 20230609

10 Min Time Cap

After 10 Min cap, take 5 min rest before WOD.

Video courtesy of CrossFit HQ.

With “Murph” right around the corner, good time to see where our 1 Mile time is at.  Stay steady and get this done!

WOD:

For Time:

1000M Row

18/14 Cal Echo Bike

500M Row

18/14 Cal Echo Bike

250M Row

18/14 Cal Echo Bike

15 Min Cap

The goal is to increase the pace of your row as the distance needed gets shorter and shorter

Cool Down:

Single Leg Forward Fold –1 Min per side

Couch Stretch – 1 Min per side