Nov 10th

HRV today: 94 green

AM - MAP Low %'s - high volume

AMRAP in 15 min @ 75%:

Row 2000m - damper 4

AMRAP Double Unders in remaining time

Row: 9:00.7 total, 2:15.2 average

DUs: 368

--7 min rest

AMRAP in 15 min @ 75%:

Row 2000m - damper 4

AMRAP Over Rower Burpees

Row: 8:48.6 total, 2:12.1 average

Burpees: 61 reps

one of the few times my shoulders were more fatigued than legs on burpees

--7 min rest

AMRAP in 15 min @ 75%:

Row 2000m - damper 4

AMRAP Box Jumps - 20" - step down

Row: 8:41.0 total, 2:10.3 ave

Box Jumps: 102 reps

Notes: Felt great throughout, I actually felt better during the 3rd 15 min than the first. Row times decreased each time but efforts always felt about 75%, perhaps my warm up could have been better since this is the case. Really enjoying the new template and these longer MAP sessions are a great way for me to learn how to breathe while doing crossfit movements, this will be a game changer for me once I get the hang of it. 

PM - Z1 Running

10-15 minutes ankle, hip, and glute stretching

+

20 minute Run @ 75% HR

+

15 min Ice Bath

Complete, thought I would be sore from yesterday's AM session but body is feeling great