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Wednesday 10.14.2020

POSTED ON October 13, 2020

Wednesday | 10.14.2020

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Warm Up: Min 0-15
 
**Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
1 min row (50 sec easy + 10 sec hard)
5 elbow to floor stretch (each side)
10 jumping squat + step back lunge (each side)
10 Seated Banded Rows
 
**Workout Prep**
Row Prep:
400m Row
* 100m Fast – 100m Slow- 100m Fast – 100m Slow *
Workout: Min 15-45
 
Row
* Target time: 3-4 minutes
* Time cap: 5 minutes
 
Handstand Hold
* Target time: 1 minute +
* Time cap: 1 Hour (haha)
 
For Time:
1000m Row
 
-Rest until 15:00-
 
Max Handstand Hold
 
Accessory: Min 50-60
 
10 min
Rope Climb Practice

  • CrossFit has changed the way I live my life. At Crossfit Up Dog I look forward to getting up and hitting the box, so I can see results day in and day out. I do not always meet my goals, but with CrossFit I have learned to appreciate progress – progress that is tangible.

    - David Neace

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