CrossFit AF WOD for Apr 23,2019 http://crossfitaf.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20190423 Daily Workout for Apr 23,2019 en-us Tue, 23 Apr 2019 00:00:00 MST Tue, 23 Apr 2019 08:57:43 MST CrossFit AF WOD for Apr 23,2019 http://crossfitaf.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20190423 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments http://crossfitaf.rxgymsoftware.com/images/htg_logo_rss.gif 39 31 Boat Race Tue,Apr 23,2019 http://crossfitaf.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20190423 http://crossfitaf.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20190423 Tue, 23 Apr 2019 00:00:00 MST Pre Warm-Up Skill:<br />Rowing Technique 5min<br /><br />Warm Up:<br />1:00 row<br />4 inchworm push-up<br />200m jog<br />8 spiderman and reach<br />1:00 row<br />10 glute bridge<br />200m jog<br />10 hollow rocks<br /><br />Skill:<br />10 min of handstand practice. This can be HS walk, HSPU, HS holds, Shoulder taps on wall or plank, OH plate holds...anything to work on balance/core/shoulder stability.<br /><br /><br />WOD/MetCon:<br />BOAT RACE<br />3 rounds for time<br />500m row<br />400m run<br />Rest 3:00<br /><br />If we need to offset the row we can do a 3:30 delay on rower. If that's the case let's try to pair up with someone roughly the same speed.