Warmup:

Spider-Man Lunge 30’

Walking Kicks 30’

Side Lunge 30’ and back

Inchworm 30’

10 Kneeling lat stretch

10 Bow To Bends

S/S/S:

EMOM 12:

Min 1 – :30 Legs Only Row

Min 2 – :30 Leg and Hip Row

Min 3 – :30 Hips and Arms Row

Min 4 – :30 Full Body Row

Just want to take the first 12 minutes to dial in the rowing technique, making sure your body is fully engaged.

WOD:

For Time:

5K Row

Compare to 6Sep2024

Video courtesy of CrossFit HQ.

Transition week kicks off with our final re-test of the previous cycle, our 5K Row.  Let’s see if the drills we have worked make an improvement for you.  If not, still have fun with the row!

Cool Down:

Cross-body Lat Stretch – 1 min per side

Roll out T-Spine and hamstrings – 30 passes