Wednesday 6.27.18 CrossFit

Box Brief:
Wayne Rowing Skill Clinic 8:30pm-9:15pm


Row 500 Meters each
20 Walking Lunges
20 Hollow Rocks
60s Bear Crawl or HS Walk


Calorie Row
Walking Lunges (L+R=2)
Sit Ups
Rx+: Complete 20 Ft. Handstand Walk after each round
Rx: Complete 30s Static Handstand after each round
25:00 Cap
*Alternate Option
Rowing = .5 Mile, 400m, 300m, 200m, 100m Run

Intent: Lower effort today, around 70-80%. Intensity is not always the priority as low intensity work helps improve our aerobic system and ability to recover. Have fun today and work with someone new! Rx. static handstand against wall + shifting weight from hand to hand (handstand walking in place with wall support)


Worlds Greatest Stretch x 30s each pose.