Temescal Valley CrossFit – CrossFit
Okay some of you may have it ingrained in your head that Thursday’s are “flow days”. Well even though we aren’t lifting a barbell today and basically the efforts are short duration, some might believe this is another “flow day”.
The goal we have for today is for you guys to put forth as much intensity as possible on the rower. We want you to pull the fastest you have ever pulled on the rower. Every second will matter here. I know a few tend to struggle with rowing and generally it’s just a position issue. When you start to add speed (think max effort), that’s when things tend to get even worse. Use the legs, keep good posture and pull like your life depends on it.
Dynamic Warm Up (No Measure)
Dynamic Warm up on the Board
Group Mobility & Stretch
Run 800m instead of Row for Thursday’s warm up
Metcon (AMRAP – Reps)
*The time it takes you to row 100m, that’s how many burpees you must do before rowing again. Rest as needed between efforts. Score is number of burpees.
**30 minute Time Cap
Metcon (No Measure)
Accumulate and rest and break up as needed.
75 Hip Extensions
2:00 Weighted plank 45/25