Strength/Skill:
Rotate through:
Walking Lunge x 8 each (holding kettlebells)
Pendlay Row x 5
Dragon Flags x 2-4
Workout of the Day:
With a group of four:
Row 200m
10 Shoulder to Overhead
10 Burpee Pull Ups
Run to Entrance
*rest until rower opens up*
CF414 Endurance:
5k or 10k Time Trial
This weekend wraps up our running progression. There will be no more Tuesday/Thursday running sessions. If anyone would like some additional run programming shoot me an e-mail at marcus@crossfit414.com and we can lay out a plan.
