Warmup:

3 Rounds of “Rowling”  – see video below, courtesy of Train FTW

Penalty moves per round:

Rnd 1 – Pushup2Down Dog

Rnd 2 – Cherry Pickers

Rnd 3 – Burpees

then…

5 Back roll to V-sit

WOD:

For Time:

5K Row

Compare to 20210607

Video courtesy of CrossFit HQ.Every so often we need to hit certain benchmarks to see if our fitness is improving.  Sometimes these benchmarks are quicker WODs, sometimes, they are more long-distance stuff.  Today goes into the longer realm.  Shoot for a sub-25 Min. if this is your first time doing this one.  If you have a 5K on record, aim to beat it.

Cool Down:

Cross-body Lat Stretch – 1 min per side

Roll out T-Spine and hamstrings – 30 passes