Monday February 13th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Monday February 13th

12
Feb

Monday February 13th

23.02.13

INTENDED STIMULUS

Intentional break from loading and range of motion today.

Each movement should individually take between :90-2:15 per round.

RX

4 rounds for time:
400-m run
500/450-m row

LEVEL 2

4 rounds for time:
300-m run
500/450-m row

OR

400-m run
450/400-m row

LEVEL 1

4 rounds for time:
300-m run
400/550-m row

SKILL WORK

Post-workout:
Accumulate:
50 supermans

STRETCHING

1:00 lacrosse ball foot roll/foot
1:00 lacrosse ball  upper back – shoulders / side

WHITE BOARD BRIEF

Target time | 16:00-20:00.

Today offers an intentional break from loading and range of motion, allowing for more focus on endurance.

Set a pace and try to maintain or go faster each round. That doesn’t mean you should hold back in the first round, though!

Both run and row intervals should fall sub 2:15. If that’s not doable, scale distance as needed.

After the workout, we’ve got some superman skill work to round out the day.

Have fun with this one, and see what you’ve got in the tank!

Leave a Reply