It’s Monday morning. Time to tear it up!
Hey, everyone. We’ve got an interesting week coming up. We’re doing a lot of mobility and body-weight work after 3 weeks of heavy barbell work. The reason for this is to let the body recover and build back up. De-load weeks may be annoying to some of you, but they’re necessary and we’re doing everything here at CF Hustle to create stronger, faster and more well-rounded athletes ready for anything.
We have 2 benchmarks this week. Wednesday, we’ll be tackling “Cindy” and Saturday we will be having a “CrossFit Total” party from 1-4 p.m. with prizes, meat, drinks and a special guest! Bring a dish and 10 bucks. Everyone is welcome, including spectators.
- Building a Community
WOD
Tennis/Lacrosse ball to the glutes, 5 minutes. Find sticky spots and unglue them.
A. Deadlift deload 5-5-5 (-)
B. Find max height box jump
C. 10 Rounds:
20 second row sprint @ 110% intensity
40 second row @ 50% intensity
On part B, take no longer than 10 minutes to find your height. On part C, track total meters rowed during the ten 20-second sprints.
Post work to comments.
{ 1 comment… read it below or add one }
lacross ball = ouch!!!
a. 90,110,130
b. 30.5″
c. 95/87
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