Warm-up:
3 Rounds of:
30 seconds walking lunges
30 seconds push ups
30 seconds parallette jumps
Rest 30 seconds
Workout:
FLOW Session
15 minute row/run at easy pace
10 minutes of handstand walk practice
15 minute row/run at easy pace
10 minutes rope climbs/pull up practice
“CrossFit Endurance: Running Hills” with Brian MacKenzie, CrossFit Journal preview video [wmv] [mov]
Nice to get a glimpse of Russell in the Training Staff video. To me, he and Crossfit are still largely synonymous. Question if someone can help me out…I’m not familiar with the term “FLOW” or “FLOW Session”. Is it an acronym or something?
Always a good time in 7am! I enjoyed learning to walk on my hands. Very happy with my ‘*’ this am.