Easy Day

Steel Edge CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

45 seconds slow row (feet on top of straps)

45 seconds active spiderman

45 seconds slow row

45 seconds active samson

45 seconds medium row

45 seconds air squats

45 seconds hard row

45 seconds push-ups

THEN 2 rounds

15 seconds hand stand hold

15 secondsT2B

15 seconds hand stand hold

15 seconds V-UPS

15 seconds hand stand hold

15 seconds butterflys

THEN Mobility

Couch Stretch – 1:00 each side

(Against a wall, get one knee as close to where the wall and floor meet as possible, stepping opposite leg out front for support. Raise chest tall and squeeze glute)

10 Scorpions holding 3/5 second per rep.

Metcon

Metcon (AMRAP – Reps)

AMRAP 3, Rest 3:00

18/12 Calorie Row

18 Over Row Burpees

Max Thrusters 65/45

AMRAP 3, Rest 3:00

15/10 Calorie Row

15 Over Row Burpees

Max Thrusters 75/55

AMRAP 3, Rest 3:00

12/8 Calorie Row

12 Over Row Burpees

Max Thruster 95/65

AMRAP 3, Rest 3:00

9/6 Calorie Row

9 Over Row Burpees

Max Thrusters 115/75

AMRAP 3, Rest 3:00

6/4 Calorie Row

6 Over Row Burpees

Max Thrusters 135/85
-Score is total thrusters.

-Burpees will be lateral over the rower today. With three minute windows today, we want these to be quick.

-Thrusters

The weight increases on thrusters today,

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