8am Endurance
Endurance
Teams of 3- split how you want
35 Minute amrap
Bike 60 cals
Row 60 cals
Ski 60 cals
When you complete a machine the team does 15 sandbags over the shoulder before moving to next machine.


9am CrossFit
Warm-Up: 

2 Sets

12/9 Calorie Row 

5/5 World’s Greatest Stretch 

:30/:30 Pigeon Pose 

:15 second Hollow Rocks + :15 sec Hollow Hold

10 Banded Psoas March

Conditioning

12:00 AMRAP 
1000m Row buy in

AMRAP in Remaining Time 
8 Shuttle Runs
10 Toe to Bar 
14/10 Calorie Echo
8 Burpees

Rest 2:00 minutes 

10:00 AMRAP 
1000m Row buy in

AMRAP in Remaining Time 
6 Shuttle Runs
8 Toe to Bar 
12/9 Calorie Echo
8 burpees

Rest 2:00 minutes 

8:00 AMRAP
1000m Row buy in
 
AMRAP in Remaining Time 
4 Shuttle Runs
6 Toe to Bar 
10/7 Calorie Echo
6 burpees

Stimulus: Midline and Muscular Endurance / Steady State Mix Modal / Transitions

RPE: 7/10

The goal here is to maintain the exact same row pace buy-in on each set and then move into a steady state pace on the remaining work to really practice cyclical transitions and keeping a solid pace with midline interference.