***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
ROWING
3) W.O.D
(A) 10 ROUNDS EACH FOR TIME:
250M ROW
REST 60SEC.
(B) 8 ROUNDS FOR TIME:
30 UNBROKEN DOUBLE UNDERS
*POST TIMES FOR EACH ROUND OF (A), AND TIME TO COMPLETE (B). SETS FOR (B) MUST BE UNBROKEN, A SKIP UP OR "MISS" WHILE ATTEMPTING 30 WILL NEED TO BE RESTARTED FROM 1.
250M ROW
REST 60SEC.
(B) 8 ROUNDS FOR TIME:
30 UNBROKEN DOUBLE UNDERS
*POST TIMES FOR EACH ROUND OF (A), AND TIME TO COMPLETE (B). SETS FOR (B) MUST BE UNBROKEN, A SKIP UP OR "MISS" WHILE ATTEMPTING 30 WILL NEED TO BE RESTARTED FROM 1.
**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WODS
- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE.
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