Warmup–start this at 10 past
Do the kettlebell warmup
then do the 10/10/10/10 rowing drills from big jon
Accesory work–start this at 20 past
4 giant sets for quality
10 single leg rdls/leg
:15 l sit
10 back extensions
10-15 GHDs
CrossFit Workout start this at 35 past
3RFT
50/40 cal row
30 Russian kettlebell swings 24/16
No rx+. Go faster
Cooldown start this at 55 past
1:00 forearm smash/side
Coach’s Note
Who wants to sit in the suck for 15 minutes? You should be able to hang onto the swings unbroken for at least 1 round, and no more than 1 break in any round, so this one is going to come down to the row. If you’re going to do all of the swings unbroken, push that row pace. If we can’t do the calories in 3:30, scale the row down.
Conditioning
28:00 bike
Every 5:30 minutes, sprint for as long as you can maintain high output. after the 5th sprint, finish the 28:00 but don’t sprint again