CrossFit South Rockland

Friday, December 20, 2019

12/20 Friday


Warm Up 
A- Roll- Glutes & hips
Activate- 2x 7 ring rows + 5m lateral banded glute activation

B- Warm Up 
Rowing technique #4
3 minutes of rowing
-Break down of the stroke
-Pacing
-Builders
-Bell curve

Skill
Row technique

WOD
Aerobic Capacity 
Rowing
15x (no straps)

45 seconds easy:45 seconds moderate 

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