Thursday June 10th

ANNIE + 1K ROW

WORKOUT GOALS
1.) Complete part one of the workout under the 10:00 cap.
2.) Perform variations of the movements that allow for constant movement throughout the entire workout.
3.) Do not stop on the sit-ups

RX
ON A 17:00 CLOCK
From 0:00 – 10:00:
50-40-30-20-10
Double Unders (SU x 2)
Sit-ups
From 12:00 – 17:00:
1000m Row

LEVEL 2
ON A 17:00 CLOCK
From 0:00 – 10:00:
40-30-20-10-5
Double Unders (SUx2)
50-40-30-20-10
Sit-ups
From 12:00 – 17:00:
1000/900m Row

LEVEL 1
ON A 17:00 CLOCK
From 0:00 – 10:00
50-40-30-20-10
Single Unders
25-20-15-10-5
Sit-ups
From 12:00 – 17:00:
800/700m Row

Accessory

Rest, stretch, and recover

Stretching

3 SETS
:30 Doorway Stretch / Side
:30 Standing Calf Stretch / Side

Notes

Target Time | Part One: 6:00-9:00, Part Two: 3:00-4:30
 In today’s workout we have a classic CrossFit benchmark paired with a classic time trial on the rower.  In part one of this workout, we want to scale the movements to get close to the target time. This will give us enough time to rest and recover before attacking part two. If you have performed either of these two benchmarks in the past, it will be very helpful to look at your times. This can help you formulate a plan of attack.  Lastly, don’t “game” either of these workouts. You should attempt to go all out on both parts one and two.