Seaward CrossFit – CrossFit

Question of the day

What’s the best thing you watched on Netflix recently?

500m Row (Time)

Max Effort 500m Row
5 sets (Rest as needed between efforts)

*During rest periods perform a couch stretch, pigeon stretch, or hamstring stretch for 0:45-1:00 per side.

*Intervals goal is less than 2:45. Row a distance that allows for this to be achieved.

Cool Down

2 Sets:

*With a partner

20 Hollow rocks

*1 Person hangs on bar while partner completes hollow rocks, then switch. Attempt to perform the hang while maintaining a hollow position.

*Each partner completes all reps.

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