When rowing brings you to your happy place!

When rowing brings you to your happy place!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips 

2. 💧❄️“November Rain”❄️💧
For time:
3 Rounds of
Run 400m
20 Kettlebell Swings 70/53
Immediately into
3 Rounds of
Row 500m
20 GHD Sit-ups

(large classes: half start on row/sit-ups the other half start with run/kbs)

LIII: as rx’d w/ 10/6 or 4# Medball for GHDSU
LII: 53/35 Kettlebell swing, Weighted Sit-ups
LI: 2 Rounds of
Run 400m
12 Kettlebell Swings
2 Rounds of
Row 500m
12 Butterfly Sit-ups

Have fun!

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