11/18/2021

RX

For Time:

1 Mile Run

2000/1600m Row

1 Mile Run

INTERMEDIATE

For Time:

1000m Run

1500/1200m Row

1000m Run

BEGINNER

For Time:

1000m Run

1000/800m Row

1000m Run

MOVEMENT SUBSTITUTIONS

MOVEMENT SUBSTITUTION

Run Distance, 2x Bike

Row Distance

COOL DOWN

Stretching

Athletes should move slowly and try to hold stretching positions for the entire :30 interval.

3 sets:

:30 Reach, Roll, and Lift

:30 Seated Torso Twist

:30 Frog Stretch

Cross FitComment