Sara and Amy working on some supine grip DB rows with a focus on scapular retraction during warm up. Lets get those lat's firing ladies!!!!
CrossFit:
A.
20 Min Build
Squat Clean + Jerk 3 + 1
B.
5 RFT 12 min Time Cap
15 Thrusters 65/95#
3 Legless rope climbs (from seated position)
Fitness:
A.
5 Rounds of..
20 KBS 50/70#
10 Box Jumps
Then
5 Rounds of
20 alternating DB lunges
12 Alternating Renegade rows (use the same dumbells for both)
Then
100 anchored Sit Ups
Row 2000m
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