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Kyra B. looking calm at the bottom of a heavy Clean. 

TUESDAY

WOD

“Murky Waters”

EMOM x 30 of:

Minute 1 = 18/15 Row (calories)
Minute 2 = 15/12 Bike (calories)
Minute 3 = 12/9 Ski (calories)
Minute 4 = 9 Burpee Box Jumps, 24/20
Minute 5 = Rest


ACCESSORY WORK

A. 4 x 8-12 GH Raises, 2 seconds down, explode up
B. 3 x 25 Calf Raises, each leg
C. Stand on edge of Rogue Block for 10 minutes

SHRED

WOD

Coach’s choice

Cardio
Slide Boards
Rogue Block Complex
ABS

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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