CrossFit – Fri, Dec 9
Warm-Up
Warm-Up
EMOM x 5 MINUTES (:40 ON/ :20 OFF)
MIN 1 – Legs Only Rowing*
MIN 2 – Legs + Body Rowing
MIN 3 – Full Slide Rowing (20-24 SPM)
MIN 4 – Full Slide Rowing (22-26 SPM)
MIN 5 – Full Slide Rowing (24-28 SPM)
*Start at the Catch Position (arms extended/ slightly lean forward/ knees bent) and drive away from the fan. Stay in the leaned forward position with arms extended. Just focus on the leg drive.
-Quickly Into-
ON A 5:00 RUNNING CLOCK…
200m Run
25’ Walking Samson Stretches
25’ Walking Toe Touches
25’ High Knees
25’ Butt Kickers
25’ High Kicks
6-8 Burpees Over Rower
Workout
Metcon (Time)
3 SETS
500/400m Row
400m Run
20 Burpees Over Rower
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
Post-Workout Strength
Bench Press (5-5-5*)
*Start Light and build to Moderate.
(Score is Weight)