CrossFit South Rockland

Monday, December 9, 2019

12/9 Monday


A- Roll- hips and glutes
Activate- 2x 5 deliberate ring rows + 5m lateral band walks 

B- Rowing Pacing Warm Up #2
2x practice 
Rowing pace
30 seconds: 50 seconds rest

7x
Row
1 minute: 10 seconds rest

Skill
Row technique

WOD
Aerobic capacity 
For 16 minutes 
Row 10 calories EASY
10 calories HARD


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