Link of the Day Warm-Up: 3 Rounds: 10 Pistols 5 Inchworms then… Ankle Mobility WOD: I. For Time: Row 2k II. Practice Turkish Get-ups for 20 minutes – Build to a heavy 1 Rep on each arm Scaling options for all ability levels will be provided for by your coach Competitors: I. Row 2K for time – score as average watts for 2K divided by bodyweight in pounds – i.e. 300/150 = 2.0 as score *Athletes must be cleared by the coaching staff in order to follow the Competitors Program. Please contact
[email protected] for more information. ACF Endurance Team: 1 – CrossFit WOD is still your number one priority. 2 – These should be hit Post WOD or at least 3 hours Pre-WOD 3 – The longer your race or goal, the higher the intervals you should hit. 4 – Ideally these are done on non-consecutive days. 5 –...
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