"Flapjack" CrossFit WOD | Rowing + Push Ups + Deadlifts

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“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” - Jim Kwik
We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.
But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”
The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.
WARM-UP
Row Warmup
2 Minutes Easy
Bodyweight
10 Active Samson
20 Knuckle Drags
10 Alternating Bird Dogs
5 Push-up to Down Dog
20 Shoulder Taps
5 Glute Bridge Walkouts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Table Top Stretch: 1 Minute
Active Twisted Cross: 1 Minute
“Flapjack”
For Time:
1,000/800 Meter Row
50 Hand Release Push-ups
30 Deadlifts (225/155)
50 Hand Release Push-ups
1,000/800 Meter Row
*Competitor: 30 Kipping Handstand Push Ups
KILOS
102.5/70
HOME GYM
For Time:
100 Step Back Lunges
50 Hand Release Push-ups
30 Double Dumbbell Deadlifts
50 Hand Release Push-ups
100 Step Back Lunges