WOD
 | Thu, Sep 17 |  |
 Coach BToday, we have an AMRAP of AbMat sit-ups and calories on the rower. You'll be working to complete at least 4 and upward of 7 rounds in 10:00. This is a fast one so plan on moving quickly during the two movements. |
CrossFit 20260917(Rounds) WARM-UP: 200m walk AMRAP x 7mins: 3 burpees 5 sit-ups 7 AbMat good mornings 6 alternating Samson stretches 5 inchworm + push-ups WOD MOVEMENT REVIEW & WARM-UP: Abmat sit-ups + Rowing Row Test: 1:00 row for calories WOD: AMRAP x 10mins: Rx: STIMULUS 4-7 rounds 30 AbMat sit-ups 15/10-cal row MODIFICATIONS: -AbMat sit-up, modify reps, e.g., 20, 15 -Row, modify cals, e.g., 10/7 STIMULUS NOTES: 4-7 rounds Each round in 2:30 or less Sit-ups in 1:15 or less Calories in 1:00 or less Advanced athletes can increase calories to 20/15 STRETCHING: :30 couch stretch/side :30 elevated pigeon stretch/side :30 seated reach stretch
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