Guess it will be just me and Grace today. There is no Zoom CrossFit today since the workout is all rowing and running.

General Warm Up
3 rounds
25m high knees
25m butt kickers
50m run (in the house around the family room/kitchen)
200m row (0:30 bike)

1:00/1:00 sprinter hamstring stretch
1:00/1:00 standing calf stretch

Conditioning
Every 4:00 for 32:00 (8 sets)
Sets 1/3/5/7 400m run (200m run) (around circle is 50 m – 6, 8, 6, 4, 4, 4, 4, 4)
Sets 2/4/6/8 500m row (2:00 bike each round)
Obviously I didn’t really keep this straight – I ended up doing each thing on each round.
Could do approx. 200m and 2:00 bike and still have about 1:00 or 0:50 to rest.
It worked – I’m tired and sweaty.

Cool Down
2 rounds
30 abmat sit-ups (15, 12)
0:45/0:45 couch stretch

Missed everyone today but Grace and I get it done. We figured out modifications for both us – she ran the whole time while I did what is listed above.

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