12
Jun

WOD: June 12, 2018. Purple Tuesday!!

By: Michelle Stafford Leave a Comment

Amy’s smiles says it all, she has come so far as a person and athlete, such a beautiful person from the inside out. We love our AMY!!

MAIN – CROSSFIT 

OH YEAH!! Let’s get after it!!

WEAR YOUR PURPLE & BRING YOUR SMILES!!

WARM-UP:

* DROM: Dynamic Range of Motion 

* Mobility:  Posterior Chain

* Bar Warm – Up / Movement Review:

  • Rowing Mechanics 

CONDITIONING WOD:

Let’s Get After it !! #strongertogether

10 Rounds:

  • 200 Meter Max Effort Row 

          ****90 Sec. Rest****

Measure: Time (ea. rd)                 

Goal: Athletes will push the pace to max effort on each attempt, with the goal of maintaining intensity across all 10 rounds. We are building & testing work capacity.

Appropriate Scaling:  Athletes will be scaled in volume of rounds to achieve desired sustained intensity.

Post WOD Cool Down

* Row 400  @ 50%
* T- Cross – Posterior Chain

DAILY THOUGHT

“You hardest times often lead to the greatest moments of your life.” Anonymous

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