Warmup
Get a really good stretch, then:
2 rounds of:
:20 hollow hold
10/10/10 rowing drills

CrossFit Workout
1:00 at each station
This should be easy and aerobic. Don’t make it hurt.
x 6 rounds
A hollow hold
B bike cals
Cplank
D row cals
E ring row hold
F walk/rest

Coach’s Note
Keeping with our theme of adding in a day of CF steady state, this one should be at a conversational pace. If the holds are too long to go unbroken, just do one hold and then rest the rest of the minute.