3 weeks of Friday Night light Throwdowns. Fun Food and Prizes.
4 Teams will be created with team LCF Coach Team Leads. All skill levels on each team. Deadline is 16 Feb 2024, don’t procrastinate.
You can do this even if you are out of town 1 or more of the Friday Throwdowns.
Also recommend you sign up for the 2024 CF Open https://games.crossfit.com/ for so many reasons.
Ask a coach any question.
Today is a hard workout but a touch less destructive physically than the others we started the week with. The goal is to breathe hard, go hard and come back tomorrow ready to attack a high skill and high capacity workout. Today we avoid shoulder activity to allow some relief from muscles that have been taxed until today and no real eccentric loading. Go as hard as you feel up to, today is a great day to settle back intensity, move, breathe sweat and get fitter without the suffering involved.
5 rounds of Rowling:
100m row the goal is to make the erg stop on 100m. If you are above or below your score is how many meters you are from 100m. If you stop at 92 your score is 8, if you stop at 104 your score is 4. For each meter you are away today you must execute 1 calorie on the bike.
RXConditioning/ Intermediate/ Baseline:
3:00 Row
3:00 Run
3:00 Bike
2:00 Row
2:00 Run
2:00 Bike
1:00 Row
1:00 Run
1:00 Bike
2 rounds for max reps/ cals
(36:00 Conditioning)
*Score for the run is each shuttle run completed out and back= 1 rep/ cal)
Barbell Evil wheel
3×10
