Workout of the Day
METCON
For Time:
Run 800 m
Rest 1:1
Run 400 m
Rest 1:1
Run 200 m
Notes
Intended Time Domains for the Run
4:00-2:00-1:00
Bike/Row subs can use these timeframes:
Row: 1000m/500m/250m
Bike: 50/40 cals / 35/28 cals / 15/12 cals
Gymnastics/Bodybuilding
3-4 Rounds for Quality
30 sec Hanging L-Sit
10-15 Bent Over Reverse Flyes
10-15 DB Hammer Curls
10-20 Bench Dips
Notes
For the Hanging L-sit, you may scale to a tuck hang or single leg tuck hang (15 seconds per side). Work with a slower-down and faster-up tempo on the flyes and hammer curls to stay on tension throughout the motion. With the bench dips, focus on shoulder positioning and not letting the shoulders round forward at the start.
CrossFit Group Class Programming Template (WK3/3)
Sunny with a little DO cosplay while demolishing 24.3