CoreFit:
8 mins AMRAP @ 90%:
Row 250 Meters
5 Push-Ups
10 Step Ups
+
Rest 4 Minutes
+
8 mins AMRAP @ 90%:
50 Single Unders or Double under practice for 40s
15 Air Squats
10 Kettlebell Swings
+
Rest 4 Minutes
+
8 mins @90%:
Max Meters on Rower
coaches note : athletes complete each 8 minute AMRAP in any order.
CrossFit:
Make up Wednesday's workout or practice some skills. keep the volume low.
25-30 mins @ Z1 on Airdyne
+
stretch and mobility.
notes : CrossFit group this is the PERFECT day to come in and get some of the good mobility work in we have talked about improving. Mobility won't change by working out more or harder. It only changes with a concentrated effort to incorporate it on a consistent basis. Get it in daily and really mobilize on Thursdays and we will see change in a few weeks. Then we will see strength improvements as you are able to improve your positioning.
CrossFit:
Make up Wednesday's workout or practice some skills. keep the volume low.
25-30 mins @ Z1 on Airdyne
+
stretch and mobility.
notes : CrossFit group this is the PERFECT day to come in and get some of the good mobility work in we have talked about improving. Mobility won't change by working out more or harder. It only changes with a concentrated effort to incorporate it on a consistent basis. Get it in daily and really mobilize on Thursdays and we will see change in a few weeks. Then we will see strength improvements as you are able to improve your positioning.
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