Boulder CrossFit – CrossFit

Warm Up Conditioning (No Measure)

9:00 EMOM

Minute 1: Row

Minute 2: Ski

Minute 3: Bike

Into..

2 Sets:

:30 Alternating Active Pigeon Stretch

:30/:30 Banded Lat Stretch

10 Samson Lunges

Main Conditioning (No Measure)

Every 3:00 x 12 Sets (4 @ Each Station)

Station 1: 500/450m Row

Station 2: 500/450m Ski

Station 3: 400m Run

Stimulus: Machine Intervals / Lactate Threshold

RPE : 8/10

Primary Objective: Complete each station in under 2:10