Photo by Tim Banfield Photography
Progressive Fitness CrossFit
A few notes from Coach:
1. If you guys pull a rower down to use for warm ups, please put them back up where you got them
2. When you finish your row DO NOT just let go of the handles and let it crash to the machine!!
I've seen a few of you doing this....rowers are NOT cheap, they are the most expensive thing in the gym and you need to treat the CFU equipment with respect so that it stays in good condition for everyone to use.
3. COME LEARN ROWING EFFICIENCY at the ROWING SEMINAR July 28th at 11am with Coach Brock!
WOD
500m Row
400m Run
4 rounds of:
10 Pass-Throughs
10 KB Swings
10 Sit Ups
10 Pull Ups
CASH OUT
MOBILITY/GROUP STRETCH
**Garage Games Competitors** this is not for time, this is a recovery WOD. You will go through the movements and then we will do mobility at the end of class together.
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