CrossFit Workout 3/7/19 Thursday

Warmup
10:00 of
10 calf raises @ 3111
10 cal row
:30 front rack stretch/side
5 empty bar hang muscle cleans

then do the kb warmup

Workout Warmup
4 Rounds
5 goblet squats @ 3111 up to 24/16
5 Russian KB swings up to 24/16
10 pullovers 14/8 pound ball
3 Power cleans up to workout weight

Active Recovery Warmup
10 air squats with thoracic rotation https://www.youtube.com/watch?v=Q65ePUFLytQ
5 Light Russian KB swings
10 light pullovers
1:00 easy bike

CrossFit Workout
5 RFT
600/500m row
8 Goblet Squats 24/16
10 abmat situps
12 Russian KB swings 24/16
1 Power clean @70%

Active Recovery Workout
For as long as it takes the class to finish, AMRAP.
3:00 Bike/row/ski super easy
10 air squats, smooth and perfect
:20 side plank/side
10 RKBS 12/8
1:00 of stretching/side

Coach’s Note
This workout should be long and grindy. Keep your row smooth the entire time. If you don’t know what 70% is, pick the heaviest weight you can do for perfect form while very tired. Keep everything unbroken.