Seaward CrossFit – CrossFit
ALL: Metcon (Time)
In groups of 2 or 3
2000m or 3000m row (based on 2 vs 3 people)
Only 1 person rowing at a time, other partner(s) must be actively in a plank for rowing partner to make forward progress.
8 walkout + spinal extension + downdog + minor standing back bend
Spend remaining time working muscle-up transitions