Warm-up
Coach’s choice
WOD prep
Rowing technique
Agile 8
WOD
Seven 2 minute rounds with 1-minute rest between rounds
2 minutes of work
10 ab-mat-situps
With remaining time max cal row.
rest 1 minute
2 minutes of work
15 ab-mat-situps
With remaining time max cal row.
rest 1 minute
2 minutes of work
20 ab-mat-situps
With remaining time max cal row.
rest 1 minute
2 minutes of work
25 ab-mat-situps
With remaining time max cal row.
rest 1 minute
2 minutes of work
30 ab-mat-situps
With remaining time max cal row.
rest 1 minute
2 minutes of work
35 ab-mat-situps
With remaining time max cal row.
rest 1 minute
2 minutes of work
40 ab-mat-situps
With remaining time max cal row.
*Your score is your total calories
Post WOD
Psoas Kettlebell smash 2 minutes per side
CFS Brief:
Day 25 Nutrition Challenge
At Crossfit Cape Cod:
Jack aka “Miss the traffic”: 20-Minute AMRAP of: 10 Push Press, 95#, 10 Kettlebell Swings, 35#, 10 Box Jumps, 24″
9+24
Don’t forget “Breakfast Wednesday” tomorrow is great for Murph recovery. Meet at the box at 7:30 a.m.
Nameless WOD: 80 cals
The abmats got spicy for me in round 6 @35 where I got a cramp and could barely finish the round and only squeaked out 3 calories with the time remaining. The last round wasn’t much better at 4. Most of my other rounds were in the teens so I fell way off pace. Considering I’m on a 3-day migraine bender I’ll take what I can get.
Seven:
33-27-24-20-13-11-7 = 135
Was good to move post Murph.
163
1- 40
2- 32
3- 28
4- 23
5- 18
6- 13
7- 9