Rowing Helton

26.2 CrossFit – CrossFit

“Your mind is not your shoe size.” – Jim Kwik

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Rowing Helton (Time)

3 Rounds:

30 DB Squat Cleans (50/35)

30 Burpees

800 Meter Run

Extra Credit

Elbow Room (LT) (Time)

2 sets

600 M run (20min)

300M recovery Jog

600 M run (20 min)

Rest 3 min

3xs (100M sprint with 300M jog B/T Reps)

Rest 1 min
5400 M

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