“Boat Race”
3 Rounds For Time:
500 Meter Row
400 Meter Run
Time cap 18 mins
Midline Maintenance
3 rounds, Not For Time:
10 Hanging L Leg Raise
20 GHD Sit up
-Rest 2 Minutes-
10 Weighted GHD Hip Extensions
20 Empty Barbell Good Mornings
The First #1 Crossfitter Box in Semarang
“Boat Race”
3 Rounds For Time:
500 Meter Row
400 Meter Run
Time cap 18 mins
Midline Maintenance
3 rounds, Not For Time:
10 Hanging L Leg Raise
20 GHD Sit up
-Rest 2 Minutes-
10 Weighted GHD Hip Extensions
20 Empty Barbell Good Mornings