Thursday November 19th – Diamond Hill CrossFit
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Thursday November 19th

18
Nov

Thursday November 19th

Warm Up:

Run 400m + 5 Burpees

Mobility:

Foam Roll Lats – 1:00/side, Couch Stretch – 1:00/side, Figure 4 on Roller –  1:00/side

Warm Up 2:

Legs Only x10, Hips Only x10, Hips + Arms Only x10, Full Stroke + :03 Pause at Catch x10, Full Stroke + :03 Pause at Pull x10

Part 1:

Every minute increase Stroke Rate by 2
18-20-22-24-26
2 Round Cal Test

Part 2:

“Row Doubt”
EMOM 20
Rx 12/9 Cals L2 10/7, L1 9/6

Cooldown:

Walk 200m, Foam Roll Legs

Notes:

Reset Rower to “0” before the start of the next minute
Should be able to complete EACH ROUND between 25-40 seconds

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