Count your Row

26.2 CrossFit – CrossFit

People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily. Zig Ziglar

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

SKILL

Warm-up (No Measure)

Work dubs and rowing

Metcon

Metcon (Time)

– RX –

5 Rounds For Time:

500/350m Row

– After each row, perform 2 double unders for each row pull taken to complete 500/350m

– INTERMEDIATE –

5 Rounds For Time:

500/350m Row

– After each row, perform 1 double under for each row pull taken to complete 500/350m

– BEGINNER –

5 Rounds For Time:

350/200m Row

– After each row, perform 2 single unders for each row pull taken to complete 350/200m

Aerobic Literacy

HALF MARATHON SPEED 8 (Time)

5 sets:

400m fast pace,

200m recovery jog,

200m fast pace

Rest: 2min b/t sets

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