Saturday- 4/10

The Port/h2>

Warm-up

Coach-led Rowing Technique

Warm-Up + 500/400m Easy Row
+
10 Floor Scrapers
10 Air Squats
10 Cossack Squats
10 Spiderman Lunge Rotations
5 Inchworm Push-Ups
10 Scap Push-up to Pike
10 Scorpion Stretches

+ 1:00 Couch Stretch Each Side

Extended Warm-up

3 Rounds at a “moderate-fast” pace:

6 Wall-Balls
6 Calorie Row

Workout

2021 CrossFit Games Individual Quarterfinals – Test 3:

120 Wall Balls
120 Cal Row

Split into however many rounds and reps as you’d like to get the work done.

15 min time CAP.

Post-Wod Accessory

3-4 Sets:
200m Easy Jog
:20-:30 Ring L-Sit Hold
12 Barbell Bent Over Rows

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