Strength:
Back Squat 8×2 @ 60% for speed
Workout:
L3 & L2:
10-9-8..3-2-1
Jump Squats Ring rows
Rest 3 minutes
then: Row 2km
L1:
10-9-8..3-2-1
Squats Ring rows
Rest 3 minutes
then: Row 1km
Supplemental:
6×5 alternating hollow and arch positions.
-Lay on floor, hit a superman/arch, roll over and hollow out. That’s 1. 1 second pause in each position.
-http://crossfitnewengland.com/wp-content/uploads/2013/11/article.pdf
3×10 kipping swings
-Try to replicate hollow/arch positions. Feet together, toes pointed, quads/hips/abs turned on.