CrossFit Workout 4/11/19 Thursday

We are open for 9am tomorrow, and normal schedule after that. No 6AM! If you did not receive and email about 6am earlier today, and you’d like to get back on the list ask John.

Row/bike/run for 3-5:00
Work on mobility or stability for 3-5:00
SFM

Warmup: Start this at 15:00
3 rounds:
30 elbow plank
:30 banded pec contract and relax/side
:30 banded bully contract and relax/side

Workout Warmup-Start this at 25:00
1 round, at workout weights, of:
1 up and back crush carry
6 cal row/bike
9 russian twists
12 cal bike/row
9 russian twists
6 cal row/bike
1 up and back crush carry

Use this as an opportunity to see how all of the movements interact, and plan your pacing strategy. You don’t need to go all out.

CrossFit Workout: start this at 35:00
6 up and back crush carry 24/16

30 cal row/bike
45 russian twists 30/20
60 cal bike/row
45 russian twists 30/20
30 cal row/bike

6 up and back crush carry 24/16

Coach’s Note
The crush carries should be unbroken but a bit challenging. The russian twists don’t have to be unbroken. The point of this workout is to tax your core in different ways while adding fatigue. Stay steady on the machines. If you row for the 30 cal segments, you bike for the 60, and vice versa.