CrossFit South Rockland

Thursday, September 12, 2019

Thursday 9/12


Warm Up 
A- Roll hip flexor wad + Glutes
 3x 5 horizontal ring rows + 5m inchworm challenging your ROM

B- Rowing technique #3
2 minutes light rowing

3x
-10 drive
-10 pry
-10 reach
-10 full strokes

Tabata row

Skill
Power swing

WOD
In 7 minutes
100 KBS w/35# m/53#
MAX calorie row
*Your score will be calories*

GoFit
Warm Up 
A- Roll hip flexor wad + Glutes
 3x 5 horizontal ring rows + 5m inchworm challenging your ROM

B- Rowing technique #3
2 minutes light rowing

3x
-10 drive
-10 pry
-10 reach
-10 full strokes

Skill
Power swing

WOD
Tabata the following:
-Rowing
-KBS
-Rowing
-KBS


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