Group: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions
MOB: Lax Plantar
Review: Efficient Rowing Technique
WoD: For time:
5000m (men) / 4500m Row (ladies) a) 4000m/3600m b) 3000m/2000m
Coach’s Notes: Go here -> https://crossfitdynamo.com/movement-instruction/ for a refresher on any of the movements above.
MOB: Roll Posterior Chain