Love rowing? We have something great to offer you, for free! On Friday, September 25th from 6 – 8pm, the Baltimore Rowing Club will be hosting a Friday Fun Row at the BRC Rowhouse. This is aimed for people of all ability levels so don’t be intimidated and miss out on this awesome opportunity. For more information, visit their Facebook page at: BCR Rowing
And when you’re ready to sign up, just click here: CrossFit Federal Hill Goes Rowing
_______________________________________________
Alright, we know people are afraid to commit ahead of time, but this nutrition seminar is right around the corner.
Mobility WOD
Shoulder Prep
7 I’s, Y’s and T’s
30 seconds each arm- Shoulder distraction with a band
2 Rounds
**The coach will give everyone a solid 10 minutes to warm up for Isabel and find a good scale for Handstand push ups**
WOD
30 Handstand Push ups
Rest 5 Minutes
Isabel- 30 Snatches – for time
Fitness: (12-15 wall climbs) 95/65
RX: (Kipping HSPU) 135/95
RX+: Strict HSPU 135/95
If you are using more then 1 ab mat for your HSPU you should scale to fitness.
The HSPUs have a time cap of 5 minutes. If you are taking longer, please move on.
Record seperate times for both workouts. So if you end the HSPUs at 3:37 feel free to round to the next minute before your 5 minute rest.
The coach will take plenty of time today to make sure everyone has a good scaling option for HSPUs before starting. This is one of those days that people avoid. Remember you will not get better if you do not show up.
