Day 1 of the CFD Burpee Challenge
Warm-up: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions
Technique: 15’ being inverted
WoD: Row for Distance
7 Rounds of:
60 seconds of rowing followed by 30 seconds of rest
Score = Total meters (including coast)
MOB: Roll Posterior / Lax Shoulders