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Wednesday, Nov. 18 CrossFit Workout of the Day

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Have you taken the Rowvember challenge? Row max meters in 2 minutes, post your score and donate $1 for every 100m rowed at rowvember.org. Tag two friends to do the same. Proceeds go to testicular cancer research and awareness. Happy rowing! #teamevf #rowhouse #rowvember

At home mobility: Mark’s Daily Apple takes you through how to regain and maintain hip mobility. An apple a day keeps the doctor away!

Mobility
Hips and shoulders

Warm up
2 rounds:
3 snatch deadlifts
3 snatch high pulls
3 OHS
3 snatch balance
3 tall snatch (pull-under)
3 hang snatch

Skill
Every 2 minutes for 12 minutes (6 sets):
Snatch pull + snatch + hang snatch (light, work mechanics and speed)

Conditioning
8x250m row
1:1 work:rest or alternate with partner

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