CrossFit – Thu, Mar 23

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-V-Ups<br />RD 4 Penalty-Straight Leg Sit-Ups<br />RD 5 Penalty-Supermans</p>

Skill/Strength
<p>EMOM X 8<br />Min 1: :40 Hollow Hang<br />Min 2: :40 Banded Cat-Cows</p>

Metcon
« Pacemaker » (4 Rounds for reps)
4:00 Row @ 22 SPM
1:00 min rest
4:00 Row @ 24 SPM
1:00 min rest
4:00 Row @ 26 SPM
1:30 min rest
4:00 Row @ 28+ SPM
(Score is Distance for each interval)

Cooldown
<p>1:00/Side Couch Stretch<br />1:00/Side Pigeon Pose</p>