Workout of the Day
Every 5 minutes for 5 sets:
10 DB Bench Press
500 m Row
Notes
Perform the 10 reps on the bench press unbroken and work up to a challenging weight. The row should be faster than your 2 k pace and feel like a repeatable 85%-90% effort, so be intentional about your pace and stroke rate. This is our last week before we re-test our 2k!
ASSISTANCE
3 Rounds of:
40 seconds ea side Single Arm KB Hold
Floater Exercise
Floater Options
10-15 ea Single Leg Calf Raises
10-15 Goblet Squats
20-30 Hollow Rocks
Notes
Kettlebell Holds should be HEAVY. Tomorrow we have double unders in the workout, so take that into consideration if you decide to perform (or load) your Single Leg Calf Raises.
CrossFit Group Class Programming Template (WK7/8)
Steph with some deep and heavy squats