Main – CrossFit
Main WOD
Run , swim , row for 30 min aat an easy aerobic pace….
Around the World (No Measure)
5 movements @ 70%
1 min each for 30 min
Take 10-12 min before and work on front rack mobility ; use bands or bars with a partner ; focus is high elbows and good thoracic extension
Competition WOD
Around the World (No Measure)
5 movements @ 70%
1 min each for 30 min
SWOD
SW-A: Metcon (AMRAP – Reps)
A – Iron Scap
B – Around the world with main class for 20 minutes @ 70% pace.
We will be running programming Friday and Saturday this week as we didn’t get it in on Monday.