9.28.16

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 CrossFit FMS WOD:

1.)  Warm-up

2 rds

  • 50 ft bear crawl
  • 10 inch worms
  • 10 up/down dogs

static hold

  • 45 seconds each side – Samson stretch
  • 1 minute each side- twisted cross

WOD: 

C2 rower “v1:00/1:00r…7”

Rowing intervals

  • 1:00 on/1:00 off
  • 2:00 on/2:00 off
  • 3:00 on/3:00 off
  • 4:00 on/4:00 off
  • 3:00 on/3:00 off
  • 2:00 on/2:00 off
  • 1:00 on/1:00 off

 

 

 

 

 

 

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