Warmup-start this at 10:00 past
3 sets of
10/10/10/10 rowing drills
10m mixed carry
10 hollow rocks
CrossFit Workout-start this at 20:00 past
5 rounds for time of
500/450m row
50m mixed carry 24/16 (switch as desired)
25/17 cal bike
:30 hollow hold
Cooldown–start this at 55 past
3:00 of nasal breathing
Coach’s note
This one should be long and steady. If you want a lower intensity day, do the row and bike at around 70% effort level. If you’re feeling good, push the cardio and recover on the carry and hollow hold. 50m is down and back twice.