CrossFit 13 Stars

WOD – 01/03/19

SKILL
3RNFT – core work
30 sec hollow tuck w/ 3 sec tuck hold
30 sec v-up
30 sec hollow tuck to superman roll
… optional after the 3RNFT …
150m rower rollout

Here is a video of the rower rollout: https://www.instagram.com/p/BcH8QhrltEV/

The handle has to be held along with the seat. A modification from that would be to hold the seat, and not the handle, and do a set of 10 to 20 reps.

WOD
750m row
then
10 rounds of…
10 push-ups
10 air squats
then
750m row