CrossFit – Wed, Sep 9
Warm-up
Warm-up
WITH YOUR PARTNER, ON YOUR RACE ROWER
2:00 Easy Row (switch every :30)
Then Into…
2 ROUNDS
10 Alternating Leg Swings (each)
10 Glute Bridges
10 Banded Pull Aparts
5 Inchworms
:20 Squat Hold (heels down)
Then Into…
2 ROUNDS (Each)
:30 Row
-Switch when complete-
*Round 1 easy. Round 2 at your turn pace.
Metcon
Metcon (Time)
IN TEAMS OF 2
5000m Row
*Partners must switch every even 250m or 500m for the entire 5k
TC 28min
Cool Down Opt.
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Couch Stretch (each)
2:00 Active Frog Stretch