Workout of the Day
METCON
From 0-4:00:
15 Shoulder Presses
500m Row
From 4:00-8:00
15 Shoulder Presses
400m Row
From 8:00-12:00
15 Shoulder Presses
300m Row
From 12:00-16:00
15 Shoulder Presses
200m Row
From 16:00-20:00
15 Shoulder Presses
100m Row
Notes
The shoulder presses in this workout should be unbroken and challenging. If you hit a wall within a set, transition to push presses to finish out the reps, do not rack the bar and rest. Ideally the first three rounds are unbroken presses and the latter two become a combo of presses and push presses. Keep the weight consistent unless you over or under shoot. (+/75/65/55/45/-)
Watch your 500m splits on the erg and aim to drop your
ASSISTANCE
3 sets of:
20 Barbell Upright Rows
30 Supine Leg Raises + Hip Lifts
Notes
The upright rows should be on the lighter end but still difficult to perform all three sets of 20. Control the tempo on the leg/hip raises to get the most out of it, scale to 20 reps if needed.
CrossFit Group Class Programming Template (WK1/8)
Coach Steph and her PT client Liz M!
Personal Training @ CFSBK
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