Active Rest Day
Warm Up:
1 mile run
Strength:
Rowing Intervals
10 rounds
20 seconds max effort
40 seconds easy effort
Metcon:
5 rounds for time:
10 Dumbell Snatches 50/35 lbs
10 box jumps 24/20
10 wall balls 20/24 lbs
Active Rest Day
Warm Up:
1 mile run
Strength:
Rowing Intervals
10 rounds
20 seconds max effort
40 seconds easy effort
Metcon:
5 rounds for time:
10 Dumbell Snatches 50/35 lbs
10 box jumps 24/20
10 wall balls 20/24 lbs
Shogun CrossFit 