CrossFit Hertford Workout of the Day 20/06/13

Warm up:

5 minute row easy pace (working on technique)

Then complete:

20 Hollow rocks
30sec FLR hold

18 Hollow rocks

30sec FLR hold

16 Hollow rocks

30sec FLR hold

14 Hollow rocks

30sec FLR hold

12 Hollow rocks

30sec FLR hold

Skill:

Kipping (for pull ups)

Beat swings for the experienced

"C2 to hell"

complete for time:

500m Row

400m Row

300m Row

200m Row

100m Row

1:1 work rest ratio (rest the same amount of time it takes to row)