Thursday February 20th – Diamond Hill CrossFit
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Thursday February 20th


Thursday February 20th

Part 1: Rowing Drills (1 min each) Arms only, 1/2 Slide, 3/4 Slide., Full Slide, Arms & Body 

1/2 Slide – Cut Layback

3/4 Slide – Cut Layback

Common Rowing Errors

Part 2: “The Ghost”

6 Rounds for Total Reps
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest

Scale = DU=> SU

Notes: Stimulus = Stamina.  Rowing Drills will help maximize strokes during WOD, focus on drills. WOD is a pacing WOD, do not go all out, try to pick a pace and keep that pace for each round. Think of each movement as a 3 minute round, what pace could you keep for 3 minutes? Score is total reps for each exercise and total reps.

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