Row Your Boat

26.2 CrossFit – CrossFit

**”You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer**

Warm-up

3 Minutes of Cardio (No Measure)

Bike, run 400M, jump rope, crossfit warm up……

General Warm up (No Measure)

## 1 Minute

Easy Bike or run

Active Samson

Air Squats

## 45 Seconds

Moderate Bike or run

Active Spidermans

Barbell Squats

## 30 Seconds

Faster Bike or run

Push-up to Down Dog

Barbell Squats

Metcon

Row Your Boat (Time)

**For Time:**

**3 Rounds:**

15 Deadlifts

10 Push Press

5 Bar Muscle-ups or 5 Burpee Strict Pull-ups (non RX)

Directly Into…

1500m Row

Directly Into…

**3 Rounds:**

15 Deadlifts

10 Push Press

5 Bar Muscle-ups or 5 Burpee Strict Pull-ups (non RX)

[Barbell: 135/95]

All genders = 1500m Row

Aerobic Literacy

Cry Baby (Distance)

2 Rounds

3 Min moderate

1 Min fast

3 Min easy

2 Min moderate

30 seconds faster

2 Min easy

1 Min moderate

15 Sec fast

1 min easy

Rest 1 min Between rounds

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