Row 1K

CrossFit Kent Island – CrossFit

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Warm-up (No Measure)

3 rounds:

Row 1 minute

10 Bent-over Rows – empty/light barbell

8 Hip & Back Extensions

5 High Box Jumps
Pre-WOD Mobility:

MBOD (2 min each side)

T-spine rake/roll (3 min)


1000m Row (Time)

Max Effort 1000m Row
3 attempts to establish a best time, with as much rest as needed in between efforts

Post-WOD Recovery

Glute smash (2 min each side)

T-spine smash (double lax ball)(4 min)

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