Friday.September 29.2017

CROSSFIT
WARMUP:
Row 100 Strokes with good form
Walk 200m
Row 100 Strokes with good form


40 Minutes for Quality

20 weighted walking lunges
60m Backward Sled Drag
3 Rope Climbs
200m Single Arm Carry (each arm)
25 Perfect Push-Ups
5 Ring Muscle Ups or 5 ring rows + 5 ring dips
20 Calorie Row @ s/m (30/25)

INTENT:
Just like Wednesday's all strength program, today is a break up from "beating the body up" and focusing on practicing movements and moving around for 40 straight minutes.
The intent of the warm-up is to get everyone conscious of counting their strokes.
100 strokes will equate in meters to the range of 800-1200m.