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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Wednesday, March 5, 2014

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Team awesome. (Marc Lavergne)

Fitness:
A. 2 sets:
Row 500M for time; rest exactly 2 min between sets.
B. 10-15-20-15-10 reps for time:
KB Swings Russian (55/35)
Burpees

Health:
A. 8-10 sets:
Row 5 HARD pulls + 10 EASY pulls
B. 6 sets for quality:
8 reps KB Swings Russian
4 reps inchworm with pushup

Performance:
A. 2 sets:
Row 500M for time; rest exactly 2 min between sets.
B. 10-15-20-15-10 reps for time:
KB Swings OH (70/55)
Burpees

Coach’s Tips

Aim to have your second 500M within 5 seconds of your first attempt, this does not mean dogging it on the first one, it means that we are looking to test our recovery by resting exactly 2 minutes between attempts.  This means that the second attempt should feel really, really tough. For Part B, you’ll want to pace yourself a bit more.

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