Seth Johnson

Hometown:
FALLS CHURCH, VA
Gym:
Old City CrossFit
Gender:
Male
Age:
50
Height:
5' 7"
Weight:
--

September 8, 2017

Performed at: Old City CrossFit
Workout Name: 4 RFT
Description: 4 Rounds
25 Push Press (95/65)
Row 50 Cal or Bike 30 cals
100 Double unders

30 Min Time Cap

**This is another grinder, but not a fast grinder like Thursdays workout. This one will take some pacing not only on the push press, but on the bike/rower, and double unders. Were also trying to find a bike/row equivalent in calories for workouts like this when we use both. Key here is staying relaxed, stay aerobic, and keep your arms/shoulders loose from movement to movement.
Results: 30m 00s
Workout scaled
Modifications at: 3 + 25 @ 85# & SU+DU
Warmup: 7 X-Over Symmetry
3 min DU practice
2X:
5 RDL
5 Front Squats
6 Cal row

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+

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