WOD
 | Tue, Oct 13 |  |
 Coach BToday’s workout is a higher-volume couplet with rowing intervals built in amongst 20 rounds of double-unders and burpees. |
| CrossFit 20261013 | Other Results |
CrossFit 20261013(Time) WARM-UP: 200m walk :30 row, easy pace :20 row, moderate pace :10 row, fast pace 10 alternating elbow-to-instep 10 unweighted good mornings 20 alternating mountain climbers :30 jump rope 30 row, easy pace :20 row, moderate pace :10 row, fast pace WOD MOVEMENT REVIEW & WARM-UP: Jump rope + Burpee WOD: 20 rounds for time Rx: STIMULUS 18:00-23:00 21 double-unders 7 burpees – At 0:00 and 10:00, complete a 500m row MODIFICATIONS: -Row, modify distance to complete in under 2:30 -Double-under, modify reps first, e.g., 10 then movement, single-single-double, 15 single-unders -Burpee, modify reps first, e.g., 5, 3 then movement, e.g., up-down STIMULUS NOTES: Time cap 25:00 Rows in under 2:30 Double-unders in under :15 Burpees in under :30 High-volume conditioning workout with a format that allows for a challenging pace from the start STRETCHING: :30 side plank/side 1:00 foam roll calf/side :30 side plank/side 1:00 foam roll lat/side
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