Not seeing the results you want by working out, how is your nutrition?
Bring a friend! Everyone is welcome.
What is nutrition ?
Why is nutrition important?
What does CrossFit think of nutrition?
Where do I start?
ROWING EFFICIENCY/ WALL BALL
Set 1:
15 pulls on the rower (easy pace)
5 med-ball squats
Set 2:
15 pulls on the rower (18-20 strokes per minute pace)
5 med-ball presses
Set 3:
15 pulls on the rower (22-24 strokes per minute pace)
5 med-ball thrusters
Set 4:
15 pulls on the rower (26-30+ strokes per minute pace
5 wall-ball shots
RX
For time:
50-40-30-20-10
Calorie row
– Perform 15 wall-ball shots (14/20 lb)(9/10 ft) after each row.
INTERMEDIATE
For time:
50-40-30-20-10
Calorie row
– Perform 15 wall-ball shots (10/14 lb)(9/10 ft) after each row.
BEGINNER
For time:
30-25-20-15-10
Calorie row
– Perform 10 wall-ball shots (6/10 lb)(9/10 ft) after each row.
INTENDED STIMULUS
9:00-14:00.
Athletes should keep the 50-calorie row to 4:00 or less.
Advanced athletes should sell out on the rower and hold on to unbroken wall-ball shots.
Beginner and intermediate athletes should pace the row to maintain larger sets of wall-ball shots.
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB
3-4:00 Flush on bike, rower
into.
Accumulate:
1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold
2 minutes
Running Rowing-Biking-Ski-erg
Then
Over All Dynamic Body Activation
AMRAP 6:
Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, partner B must perform that many reps of a penalty movement.
Partner B: as soon as they finish performing the penalty reps, partner B gets on the rower to row 100 m, and partner A will then perform the penalty reps.
Penalties:
Round 1: med ball clean
Round 2: push-ups
Round 3: superman’s
Round 4: burpees