CFSB Day 153
Started off the morning with an easy 2 min row followed by lots of foam rolling and lax balling on the hamstrings. Then I did a less sessile warmup:
- 10 Back extensions on the GHD (10lb)
- 10 Front leg swings/side
Repeat 3x, followed by even more rolling and stretching for the hips and hamstrings.
WOD:
15 minute row for max distance with a 16 s/m cap. I went 3540m, which is shorter than the last couple of times, but that’s expected at 16 s/m. I did a pretty good job of keeping the pace throughout and really got in to the groove after a while.
Afterwards Nick had me cool down with descending pace ladder, starting at 2:10 and adding 10 sec to my pace every 300m. Finished 1200m and called it a day.
