WARM UP – MOBILITY
Rowing technique and warm-up drills
Alternate w/ Green band P-chain floss & Low back stretch
WOD A
ECHO BIKE INTERVALS 1:30 ON / 2 MINS OFF X 5
Alternate sets with a partner until you have completed 5 sets each
Use the big clock and set to 1:30 on / 15 secs off to allow for transition time
Record your own total calories for the 5 sets
— Rest 5 min —
ROW INTERVALS 1:30 ON / 2 MINS OFF X 5
Alternate sets with a partner until you have completed 5 sets each
Use the big clock and set to 1:30 on / 15 secs off to allow for transition time
Record your own total calories for the 5 sets
—
Start on either Bike or Rower and complete all 5 intervals there, rest, then switch. (40 mins total)
If you are completing the CrossFit Open 19.1 tomorrow, then treat today as an active recovery day. Hold a steady, consistent pace without pushing out of your comfort zone.
ACCESSORY
Cool down, roll out, mobilize
Work on weaknesses
