102315

Skill:

  • Rowing Technique

Warm Up:

  • Row 500m
  • Atlas Stretch
  • Bootstraps
  • Shoulder Mobility
  • Pect Stretch on rig
  • Ring Rows x 10
  • Pike Push Ups x 10
  • Wall Squats x 10
  • Hollow Rocks x 25

WOD:

Buy in - 400m run

Then,

3 Rounds

  • 3 Rope CLimbs
  • 5 Strict Press
  • 35 Twisting sit-ups

Rest 2 min

Then,

3 rounds

  • Row 500m
  • 15 burpees
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com