I’m On A Boat!

Dec 18th, 2019

Category: CrossFit

I’m On A Boat!

Conroy

Warm-up
A – Row 500m|400m
B – Right quad stretch on the wall
A – Row 500m|400m
B – Left quad/hip flexor stretch on the wall

Grab a band –
2 rounds of
10 bandy good mornings,
10 bandy side steps in each direction. (make sure to keep space in-between the feet and tension on the band at all times in the sidesteps)

Strength
EMOM12- ODD ONLY
Back Squat- 2 Reps
-full 2 second pause at the bottom

Partner WOD
Row a 5k for Time
While one partner is rowing the other partner will accumulate as many Sit-ups as possible

Score= 5k Time & Sit-ups
ADV – GHD

Extra Work
3 Rounds of
25 Hip Back Extensions
10 DB OHS Left Arm 50|35
10 DB OHS Right Arm