CrossFit WOD 12/09/2020


2 Sets:

Hollow body hold x 30sec

rest 15 seconds

Single arm ring row (Right) x 8

rest 15 Seconds

Single arm ring row (Left) x 8

rest 15 Seconds

20 Cal Row

Rest 1 Min.

Warm-up Notes:

– Utilize a challenging, but operable degree of angle when performing single arm ring row.

Gymnastics Conditioning (Pull-Ups) (No Measure)


5 Pull-Ups*

*These can be whatever you want, Butterfly, Kip, Strict, Scaled. Pick one variation or more variations and refine the one that needs some work. Be consistent and proficient in movement.

5k Row (Time)

Max Effort 5k Row
This can also be utilized as a recovery row ;-).

Workout of the Day


  • CrossFit WOD 1/16/2021

    Metcon (Distance)
    On a 25-minute clock, 5 rounds of:

    Row for 50 seconds, rest 10 seconds

    Row for 40 seconds, rest 20 seconds

    Row for 30 seconds, rest 30 seconds

    Row for 20 seconds, rest 40 seconds

    Row for 10 seconds, rest 50 seconds

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