CrossFit – Wed, Feb 1
Warm-Up
<p>5 RDS of “Rowling”<br />200m<br />RD 1 Penalty-Up-downs<br />RD 2 Penalty-Push-ups<br />RD 3 Penalty-Jump Squats<br />RD 4 Penalty-Burpees<br />RD 5 Penalty-Burpees over Rower</p>
Metcon
“Baby Shark” (Time)
For Time:
1000m row
20 Burpees over the Rower
750m row
15 Burpees over the Rower
500m row
10 Burpees Over the Rower
250m row
5 Burpees over the Rower
1000m row
20 Burpees over the Rower
750m row
15 Burpees over the Rower
500m row
10 Burpees Over the Rower
250m row
5 Burpees over the Rower
22 MIN CAP
(Last Seen 4/12/22)
LEVEL UP OPPORTUNITY: All rows under 2:00 pace (males), 2:05 (females) (Conditioning focus)
Accessory
<p>3 RDS For Quality<br />12 Pike Raises on Rower<br />20 Deadbugs<br />20 Alt. Birddogs</p>
Cooldown
<p>1:30 Feet Up the Wall Stretch (Immediately post WOD)<br />1:00 Pigeon Pose/Side</p>