Wednesday 9.5.18 CrossFit


3 Rounds for Quality:
12s L-Sit Hold
12s Ring Support
25s Handstand Hold or Walk

Intent: We are going through 3 different static gymnastic holds today for 3 rounds. This is the same work as last Wednesday with slightly longer intervals.


5 Rounds
Run/Row 400m
12 Burpees over rower
20 Alt. DB GTOH (50,35)
Rx: (45,25)
L2: (35,20)
L1: (300m Run/Row)(10 Burpees)(20,15)
23:00 Cap

Intent: Your goal should be to complete your work at around 70% effort today where all of your splits stay within 30s of each other. Today is also a good day to focus on dialing in your pose running mechanics.


5 Minutes of light cardio “Recovery” work