Aftermath

26.2 CrossFit – CrossFit

Your thoughts are the aim your body takes on the day, be deliberate with them. If you don’t have time to aim you sure as hell don’t have time to miss!

Warm-up

Row Warm up (No Measure)

Easy Row

Glute Bridges

Down Dog

Moderate Row

Glute Bridge Walkouts

Shoulder Taps

Faster Row

Single Leg Glute Bridges (15 Seconds Each)

Push-up to Down Dog

Metcon

Aftermath (Time)

For Time:

50-40-30-20-10:

Calorie Row

After Each Round:

10 Deadlifts (185/135)

40 Double Unders
* The big difference maker in this workout is likely the row

* With 150 total calories, a lot of time can be gradually gained or lost here

* Move at a strong pace that still allows you to work through ideally unbroken sets on the barbell and jump rope

* To put things in perspective, the first two rounds of rowing have 90 of the 150 total calories

* That being said, see if you can get slightly outside your comfort zone here, as these rounds have the biggest impact

Extra Credit

The Long Minute (AT) (Distance)

5 sets (3Min easy moderate, 3Min recovery Jog) no rest between reps and 1 Min rest between sets

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