by Gregory Estes

CrossFit WOD, May 18, 2023

Workout of the Day: Thursday, 11-May-2023

Warm up

4 Rounds

5 Tempo Push-ups

1 min of Rowing

*increase speed of rowing each round

Skill

5 Rounds

10 Ring Rows or 20 sec Ring Hold

*ret 90sec- 2 min btwn

**use a band if needed

Metcon (Time)

5 Rounds

500m Row

16 Alt db Snatch 70/50

8 HSPU

*rest 1 min btwn rounds

Mobility

Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose