Warm-Up
Coach’s choice
WOD prep
Build to a heavy 5 for the WOD.
WOD
5 rounds
5 back squats (heavy)
20/15 bike
10 burpees
*Rest as needed between rounds.
*Each round is a max effort sprint.
Post WOD:
Banded hip distraction 2 minutes per side.
Endurance & Stamina:
Row 5k for time
CFS Brief:
Free class Friday, August 3rd for anyone looking to try CrossFit for the first time.
Can I Give You a Lift? 115# (85% Of 1RM)
5 Heavy Back Squat: 115#
Fun workout with Michelle, Mal, and DT! My goal was to complete each round in roughly the same amount of time while keeping the rest to a minimum. The bike became the “workout” and the Burpees felt surprisingly good. Thanks CJ!