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THURSDAY | 04.23.2020

WARMUP:

  • 2 x 250m row ~OR~ 3 x 200m run ~OR~ 3 x 600m bike w/20 barbell bent rows after each set (increase speed each round up to ~80%)

  • 5 inchworm + push-up

  • 30sec childs pose stretch

  • 20sec hollow hold

  • 20sec archer hold

  • 25 PVC pass thru (locked elbows) for speed and some shoulder heat

  • 10 PVC pass thrus slow and steady for the deeper stretch

  • McGill Big 3 (focus on core stability)

  • Ultimate shoulder warm-up

5 ROUNDS:

  • 1MIN MAX REPS bent row 105/75

  • 1MIN MAX REPS handstand push-ups

  • 2MIN REST between rounds

(SCORE: TOTAL REPS for each movement)


- POST YOUR RESULTS TO COMMENTS.

#WOD #JUSTSHOWUP #SUPPORTYOURLOCALBOX

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CrossFit Journal: The Performance-Based Lifestyle Resource

Starboard is North Charleston’s most successful CrossFit® box designed to suit all athletes from beginners through to advanced competitors. We want just one thing for our athletes…RESULTS! Our team of experienced trainers will help you become stronger, healthier and happier. 

Contact us today for a FREE introductory session and get started on your own road to success!

Starboard CrossFit

Contact us by phone at (843)729-2902
Contact by email at starboardcrossfit@gmail.com
MON:  5a, 6a, 12p, 3p, 4p, 5p, 6p, 7p 
TUE:   5a, 6a, 830a, 3p, 4p, 5p, 6p, 7p 
WED:  5a, 6a, 12p, 3p, 4p, 5p, 6p, 7p 
THU:   5a, 6a, 830a, 3p, 4p, 5p, 6p, 7p 
 FRI:   5a, 6a, 830a, 12p, 3p, 4p, 5p, 6p
SAT:   8a, 9a
SUN:  1030a-1230p
Contact us by phone at (843)729-2902
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