Warm Up:
250M Row
Spiderman lunge 30’
One leg RDLs to kick 30’
Lateral Lunge 30’
Walking kicks 30’
10 sit ups
10 kip swings
10 over and backs
WOD:
For total distance:
1:00 Row/1:00 Rest
2:00 Row/2:00 Rest
3:00 Row/3:00 Rest
4:00 Row/4:00 Rest
3:00 Row/3:00 Rest
2:00 Row/2:00 Rest
1:00 Row
| Today, we’ll be doing a 1:1 Work:Rest ratio on the rower. The rest should allow you to row hard each time. |
Scaling Options:
Ski Erg
Joint Strike CrossFit 