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Tuesday, July 4 CrossFit Workout of the Day

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Mobility for Rowing
Part 1: T-spine
Rowing is a great, low-impact exercise for all levels of fitness, but just like any movement, without the proper mobility, you won’t be able to benefit from all the the things it can do for you. In a four-part post, here’s part one of mobility for rowing. Today we’ll focus on the thoracic spine.

Warm up
100m run
:30 squat hold
:10 hang from pull up bar
100m run
10 air squats
10 hanging knee raises
100m run
10 PVC front squats
10 PVC v-ups

Hero WOD
“The Seven”
7 rounds for time:
7 handstand push ups
7 thrusters (135/95)
7 knees to elbows
7 deadlifts (245/165)
7 burpees
7 KBS (70/53)
7 pull ups