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

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