Warm-Up
Coach’s choice
WOD prep
Rowing technique
WOD
Kan Jam
For time:
20 Calorie row
20 Burpees over the rower
19 Calorie row
19 Burpees over the rower
18 Calorie row
18 Burpees over the rower
etc, etc, etc, until…
1 Calorie row
1 Burpee over the rower
Option 2:
Start at 15
Option 3:
Start at 10
Post WOD:
Banded hip flexor distraction
Endurance & Stamina:
Can Jam
CFS Brief:
July 4th will have an adjusted schedule.
8:00am Adult CrossFit (Childcare is offered at this time)
9:30am Adult CrossFit
*There will be no kids or teen classes on 7/4
Home WOD. Kan Jam. 55:40. Who thinks up this stuff?
42:15 RX
That was a sweat fest! I’m glad I did it early, but it was still very hot!
Kan Jam: 49:36 Rx I definitely earned the moniker “Burpee Princess” today though wearing the t-shirt this morning did not help in any way. The only thing I can say about this workout is to pace yourself and try to maintain your pace throughout. I felt like I did a decent job of doing that and even though the rower can be my nemesis, I just kept chipping away. It was hot (even at 5:30am), so prepare for that as well. Oh, and don’t do the math – fortunately I am mathematically challenged 🙂 Thanks Hanna for sticking with me until the end!
Kan Jam
35:44 RX
That was waaaay worse than yesterday’s WOD.
Way more fun
36:09. Definitely hit the heat wall around round of 12 🤮
37:54rx