CrossFit – Wed, May 29
Warm-up
Metcon
Gently Down the Stream (Time)
For Time:
1,000/900 Meter Row
4 Rounds:
20 AbMat Sit-ups
10 Dumbbell Front Rack Reverse Lunges
750/675 Meter Row
3 Rounds:
20 AbMat Sit-ups
10 Dumbbell Front Rack Reverse Lunges
500/450 Meter Row
2 Rounds:
20 AbMat Sit-ups
10 Dumbbell Front Rack Reverse Lunges
250/225 Meter Row
1 Round:
20 AbMat Sit-ups
10 Dumbbell Front Rack Reverse Lunges
Dumbbells: (50/35)’s
Time Cap: 28 Minutes
After Party
Bent over row (Weight)
Bent Over Row
3 Sets of 12
Rest 1-2 Minutes Between Sets
*Same weight across
“Rowling” Game
General Flow 0:20 of each
Specific Warm-Up
DB Flow
Row
Establish an easy 500m/split number
Focus on 500m/split
Maintain same 500m/split
Maintain same 500m/split