Pirates Booty


Somerset CrossFit – CrossFit

(No Measure)

5 minutes mobility work:

T-spine, scap, hams, lats

1X Inchworm, 1X Russian Lunge,

5X Child Pose to Dive Bomber

Shoulder pass thru

Arm Circles

Metcon (Time)

Teams of….ARRRRRRR

Row 4K

Lift 1K

Row 4K
Alternating work on the row.

Each Athlete Rows 250M then switches