CrossFit WOD, September 17, 2019

WOD for 09/17/2019

Warm-up
Warm-Up
Banded Hip Extension x 2 Minutes
T- Spine Extension Opener w/Wallball x 2 Minutes
Row and easy 1k to warm-up
Metcon (Time)
WOD
Part 1. Row 2k for time

rest 3:00 then…

Metcon (Time)
Part 2;
6 Rounds, On the 2:00:
400/330 Meter Row

Round 1 & 2: 2k Pace + 9 Seconds
Round 3 & 4: 2k Pace + 4 Seconds
Round 5 & 6: 2k Pace – 1 Second