Tee Time

26.2 CrossFit – Foundations

**“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich**

Warm-up

Rowling (No Measure)

Set up all members on rowers and have them try to row a perfect strike! To get a perfect strike, athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m. Add a 2 air squat or burpee penalty for every meter off due in between rounds.

Metcon

Tee Time (Time)

5 Rounds:

20 Kettlebell Swings (70/53)

35 AbMat Sit-ups

500/400 Meter Row
Approx 30 min

* One of the more challenging movements of the day will be the kettlebell swings

* There are two approaches we can take here:

* Go big on the swings and slower on the rower

* Break up the swings and slightly faster the rower

* Pick one of these approaches and try to stick with it throughout the workout

* Consider the following break-up strategies:

* **1 Set:** 20

* **2 Sets:** 10-10

* **3 Sets:** 8-7-5