7
Dec
Thursday, December 9
Crossfit Garage – CrossFit
Warm-up (No Measure)
Pizza Game!
2 Rounds:
:30 row (Arms only)
:30 row (Arms and Torso)
:30 row (full body)
:30 rest
1:00 row @ moderate pace (60-70%)
:30 easy pace
1:00 row @ moderate-hard pace (70-80%)
:30 easy pace
1:00 row @ hard pace (80-90%)
Metcon
5k Row (Time)
Max Effort 5k Row
(last tested 6/10)
Weightlifting
Overhead Squat (3×8 (with light-moderate weight))
Cool Down
1:00 Banded Lat Stretch/Side