warm up
rollout
then 3-5 rounds of
4 DB wind mills
8 russian swings
10 lying leg crossovers
10 goblet squats
5 single arm press press /side

Rowing Chipper

For time
row 1000 m
50 burpees over the rower
100 DU/ 300 singles
500m row
25 burpees over the rower
50 DU/ 150 single

(goal is sub 15 mins)
Source: Workout Of The Day


 
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Join the Fitness Community at CrossFit FSI here in Scottsdale!
 
It doesn't matter your skill level or athletic history, we can bring you in, meet you where you are and help you attain the goals you've set for yourself. CrossFit FSI is located inside HardWodder One near the Scottsdale Airpark in North Scottsdale
 
For More Information Contact:
 
Carson Kemp
 
P | 480.544.1400
E | info@crossfitfsi.com
 
W | crossfitfsi.com
 

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