1K Row

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

Row 200M

10 Box Jumps

10 Good Mornings

10 Bent-over Rows
Pre-WOD mobility:

T-spine rake/roll (2 min)

Glute smash (2 min each side)

Metcon

1000m Row (Time)

Max Effort 1000m Row
Rest as needed and repeat for 3 max efforts

Post-WOD Recovery

Short ROMWOD

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