CrossFit 416 Daily – Friday, May 29

News and Notes:

  • There are still a few spots remaining in the Rowing Clinic on Sunday, sign-up now.

Thursday’s Whiteboard



Level 1: Build to a 5RM

Level 2: Build to a 1RM



5 Rounds or 12 min (Not for time)

10 x Ring Row

14 x Goblet lateral lunge(7 each side)

20 x Hollow Rock



60 sec Banded hamstring stretch each side

60 sec Pigeon Pose each leg

Childs pose progression


Off-season strength building for CrossFit: Do’s and Don’ts