CrossFit
Main
A. Row skill development
1. legs 2. hips 3. arms
4. arms 5. hips 6. legs
B. 3 x 5 min / 2 min easy
Row three 5 minute pieces.
Row/walk for two minutes at light pressure between each piece.
Longevity
Main
Same as CF group class, but 4 min rounds with 2 min rest, 6 min total rounds x 3 sets
QuickFit/ At home WOD
Main
Same as longevity for the day
