Thursday 10/24

Thursday "Pre-Game"

At low intensity…

Part A 3:00 Bike, Row, or Run: Minutes 1+2 - Light Pace Minute 3 - Fast Pace

3 Rounds: 3 Slow Wall Squats 3 Walkouts 3 Russian Baby Makers

Part B 3:00 Bike, Row, or Run): Minutes 1+2 - Light Pace Minute 3 - Fast Pace

3 Rounds (moderate intensity): 300 Meter Row or Run 5 Strict Pull-Ups + 10 Pushups + 15 Air Squats 10 Dumbbell Hang Clean and Jerks (light load) 10 Barbell Overhead Squats (light load, if not empty) *Rest :45s-1:00 between efforts. Aim is to fully control intensity.

Part C 3:00 Bike, Row, or Run): Minutes 1+2 - Light Pace Minute 3 - Fast Pace

3 Rounds (low intensity): 4 Scap Retractions (scap Pull Ups) 8 Hollow Rocks 16 Overhead Circles (8 each direction) Light plates (between 2.5-5# for the overhead circles. As written, change direction after 8 repetitions.

Shout out to Vanessa... She is doing the CrossFit Open. This last week we had a workout with a movement she hasn't mastered yet. So instead of being bummed and upset that she "couldn't " do something, she did the opposite. She chose the version of the workout she COULD do and freakin killed it! So much that she almost ran out of room on her score card! That's what it's all about... believing in yourself, never giving up, and never being afraid to give it your all!


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