CrossFit South Rockland

Friday, January 17, 2020

1/17 Friday

Warm Up 
A- Roll- Glutes + hamstrings + calves
Activate- 2x 5m lateral and fwd + reverse band walk

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

Skill
Rowing 

WOD
Aerobic Capacity 
35 minute AMRAP
25 alternating feet single unders
100 single unders
Row 350m HARD!


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