WARMUP
10 min AMRAP
1 min cardio
10 Worlds Greatest
3 inchworms w push-up
3 up dog to down dog
5 Ring Rows
Then…
:30 Samson Lunge Hold
1 min seated forward fold
STRENGTH
Bench Press (heavy)
3-3-3-3-3
Bent DB Rows (heavy)
5-5-5-5
WOD
Row
4 x 500 meters
-Rest 2 min between each effort
*Score is your slowest 500m effort
Simple, but extremely challenging if you push the pace. The goal is not to set a new PR on your first 500 m effort. Rather, to work hard and keep consistency across all efforts. Try adjusting damper settings for more efficiency if you haven’t tried this before.
STIMULUS:
Duration: Moderate
Weight: Bodyweight
Skill: Low
Volume: Low
OPTIONAL POST WOD
Midline:
Easy AMRAP 8 min
50′ Double Kettlebell Front Rack Carry
10 Weighted Sit Up
10 Side Plank Pulse/side
CrossFit Reserve 