Thursday, Jan. 7 CrossFit Workout of the Day
Rowing is fun! Right? Right.
Warm-up
3 rounds of strict “Cindy”:
5 strict pull-ups
10 push-ups
15 squats
Skill
Rowing clinic
Conditioning
Performance
3 rounds, with a 1:1 work:rest ratio
500m row
10 box jumps (24/20)
15 KBS (70/53)
30 double unders
Fitness
3 rounds, with a 1:1 work:rest ratio
500m row
10 step ups
15 Russian KBS
60 single unders
Each round should be performed at 90-95% effort.
2016 01 06