September 6, 2019

Fitness with Friends is the best! #oneamazingcommunity
“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee

We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery. We recognize this in application to our squat snatches, our double-unders, and every other movement in CrossFit.

What we don’t always talk about, is how this concept applies to our personal lives. We are quick to see that we need more practice reps on the double-under to get better. Can we be just as quick to identify we need more repetitions on being more forgiving? On being more receptive to feedback? On maintaining an open-mind, despite having our own strong opinions?

Much like how we would pick up the jump rope and get to work… let’s do the same. Seek out the reps.

Bring A Friend! (AMRAP – Rounds and Reps)
25min AMRAP:
(teams of 3)
75 burpees
75 wallballs (20/14, 10′)
75 calorie row
**Starting at 0:00 and every 5 minutes complete a 200m run together
*When you get back from each run, pick up where you left off in the AMRAP

Rx (OPEN/PERFORMANCE): as written
Scaled (FITNESS): 14/10, 9′

Next Level
Metcon (No Measure)

5 Rounds:
1 Minute Light
1 Minute Moderate
1 Minute Moderate/Fast

The bike erg is the preferred machine used for this recovery effort, but any bike (or machine) will do
This is a 15 minute continuous effort, with no rest between rounds
Establish a Cal/Hr, RPM, or Wattage goal to hold for the light, moderate, and moderate/fast paces