CrossFit Workout 6/8/18 Friday

Workout Warmup
10:00 of slow movement
10 banded good mornings https://www.youtube.com/watch?v=Pgn-QeUBdAc
:05 lacrosse ball crush e/hand
:30 lizard stretch e/side

Workout Warmup
Every 3 min for 15 min
6 goblet squats with a 2 second pause at the bottom building to WOW
150 run
6 russian KB swings building to WOW

CrossFit Workout
16:00 AMRAP
12 Goblet squats 28/20
500/400 m row
15 russian kettlebell swings 28/20
150m suitcase carry 28/20 switch hands as needed

*if you were in the 4:30 or 5:30 class during test week, please do the same inside distance that you did during test week.

Coach’s Note
With all of the carrying we’ve been doing, you should have a better understanding of how and where you can push in this workout. Try and stay smooth for the first 12-14 minutes, and then push in the last bit. If you finish a carry with little enough time left that you’re not going to get back to it, sprint through as much of the triplet as you can.

Lift
Find a 1rm back squat
Don’t forget John will be in the weightroom at 4:30 for a coached version of this lift! Come on over.

Conditioning
10 min AirDyne test for calories. Can anyone get 300 calories?