JM/ Samson Stretch 3 x 3
450m run
skills work 6, 7, 10, 12 (3-5 reps x 2-3 rounds)
Focus should be on quality of movement
CrossFit WOD
Row Sprints:
5 sets of 1 min max effort
(rest 4:00 after set 1, 3:30 after set 2, 3:00 after set 3, 2:30 after set 4)
Cool down
All athletes who are competing in the invitational make sure to focus on your weaknesses
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"It isn't the mountains ahead to climb that wear you out; it's the pebble in your shoe."
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RESULTS:
CF WOD
Athlete row 1 row 2 row 3 row 4 row 5 lost watts Dustin 422 443 419 409 410 34 Shalina 249 275 255 239 226 49 Steve G 295 348 358 346 345 63 John 133 211 218 129 128 110 Jackie 362 364 350 297 312 67 Elvia 244 208 199 183 185 61 Anne 277 269 249 224 226 53 L 485 480 465 380 410 105 Eddie J 393 386 368 323 318 70 Jerry 551 519 463 409 402 149 RJ 327 335 314 272 318 63 Babs 257 248 240 206 188 69 Drew 451 415 400 399 355 96 Tracy 200 192 179 167 173 33 Rose 82 80 98 130 133 53 Denice 126 113 162 131 156 49 Mikey 209 230 275 239 215 66 Kris 534 512 485 414 419 120 Lenka 353 353 331 314 293 60 Shawn 304 290 257 232 225 84 Gail 213 202 207 177 186 36 Ali 282 377 258 313 302 119 Natalie 331 268 211 120 Sammy 521 495 388 305 377 216
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