7-Minute Monday
Lori rowing
What a doozy of a 2nd Serving today!
We alternate days of Endurance-Bias and Strength-Bias work through the weekdays so there are plenty of options for extra work if you need more than the daily workout.
WORKOUT for Monday 4/13/2020
every 30 seconds for 7 minutes:
– 1 jumping air squat (adding 1 rep every 30 seconds)
then immediately into…
every 30 seconds for 7 minutes:
– 1 hand-release push-up (adding 1 rep every 30 seconds)
Post completed number of air squats and pushups to comments!
2nd Serving – Need More Work? (Endurance-Bias)
Max distance in 60 minutes (walk, run, ruck, row, ski, bike, crawl, etc). Focus on a good “trying” pace and make sure you don’t go so hard you have to stop.
HSPU Strength Ladder: every minute on the minute x 4 do 1-2-1
READ: How to Row For a CrossFit Workout – Dark Horse Rowing
WATCH:
Jump squats: 105
Hand-release pushups: 88
First set (completed): 105 air squats with 24kg kettlebell
Second set (incomplete): 100 hand-release pushups (those got really hard really fast)
Followed by a 6 mile run (~60 minutes), stretching and bicep curls
Here’s a fun equation for adding sequential numbers that has helped me with a lot of workouts like this:
(n / 2)(first number + last number) = sum, where ‘n’ is the number of integers
(14 / 2)(1 + 14) = 105