Posted on Aug 20, 2019

CrossFit StKilda Workout Of The Day 21/08/19

A. For Time:
500m Row
400m Ski
30/24 Cal. Assault Bike
400m Ski
500m Row

Adv – This should be a serious test on the lungs.
Int – Steady pace to start but push the back half once you’re out of danger!

Rest 10mins;

B. For time:
30m Single Arm OH DB Lunge 25/20kg
30 Box Jumps 32/24”
30/24 Single Arm DB Hang C&J 25/20kg
30 Box Jumps 32/24”
30m Single Arm OH DB Lunge

Depending how the class sets up you will either do this piece first or second.

But regardless of that, the approach should be to move with serious intention and get stuck into the grind that this will be.

PM’s
A. 2 RFT
250m Row
200m Ski
12 Cal Airbike
200m Ski
250m Row

B. 3 RFT
16 OH DB Lunge Steps
16 Lateral Box Step Ups (8 each side)
10 Single Arm DB C&J

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