Workout of the Day
20:00 Row for Max Meters
Notes
Keep a steady aerobic pace for 20:00. Your goal is to keep consistent technique, splits and stroke rating. Check this chart for 20:00 row averages based on gender, age and ability. Compare to March 12, 2023.
ASSISTANCE
20:00 for Quality and Load:
8-10 ea Single Arm DB Bench Press (30X0)
60 m Sandbag Bearhug Carry
:40-:60 ea Side Plank
8-10 ea Single Leg Hand Supported DB RDL
Notes
Move at a sustainable pace. Focus on hinging at the hips for your RDLs. Using hand support on your RDLs, will take out the balance component and allow you to load the movement slightly heavier. Scale the side plank hold and carry so you can complete it unbroken every round.
CrossFit Group Class Programming Template (WK5/8)
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