Thursday, February 29th 2024

WARM UP

:90 Row or Bike

Extended Mobility section today

-3 Way Banded Hamstring

-banded Spiderman

-banded Samson Lunge

-banded ankle distraction

-banded handcuff

-banded Lat stretch

-Leg swings (fwd/bwd – side/side)

-10 heel/toe rocks

-10 calf raises

-10 pogo jumps

2 rounds

-200m row

-100m Run

SWEAT DAY!!!

CrossFit.com WOD

For Time:

1,000m Row

400m Run

750m Row

400m Run

500m Row

400m Run

250m Row

400m Run

*today is a moderate duration endurance based workout. Look to maintain a consistent pace on the row and push the runs. A good workout to get a sweat and flush the legs before we take on 24.1 tomorrow!!

modify run to 40/32 Cal Bike for cold/dark classes if you don’t want to run