Warm-up: Coach’s Choice
Strength/Skill: Floor Press (20 Minutes to Find Your 1 RM)
WOD: For Time (7 Minute Cap)
21-15-9
Floor Press (70% from Today)
Pull Ups
Stimulus/Focus: A push and a pull. Classic CrossFit WOD. Complete it as quickly as possible to give yourself time to rest before going into the second couplet.
For Time (7 Minute Cap)
21-15-9
Floor Press (70% from Today)
Row Calories
Stimulus Focus: Same idea–a push and a pull. Go hard on the rower. You’ll have one minute between the two WODs even if you don’t beat the time cap. The faster you work the more time you have to rest. Depending on class size, you may have to start the workout with this couplet.
Cool Down: Tabata Diagonal Plank Holds