February 7, 2019

CrossFit

Warm Up:
Hip Mobility
2rds
200m Row
5/5 Knee Hug Lunge Step
:30 Side Pillar (R&L)

Strength: Weighted Step Up
All Levels: 3 x 4/4

WOD: “Row. Row. Row your boat”
Row 1000m
Rest 4min
Row 750m
Rest 3min
Row 500m
Rest 2min
Row 250m

BodyFit 293

Warm Up:
2min Row – Easy pace

Skill: Row Review

WOD:
Teams of 3
Row 10,000m
*Rotate every 250m*
**40min Cap**
***If team of 2, 25min AMRAP of 250m Row***