CrossFit – Thu, Apr 13

American Fit Co Northwest – CrossFit

Warmup

2 Rounds:

:15 Legs only

:15 Legs & Lean

1:00 Row

15 Good Mornings

:15 Hollow Hold

:15 Superman Hold

:30 Pigeon Stretch (each side)

ROWING WARMUP

Foot Placement

Legs/lean/arms/arms/lean/legs

Tempo of stroke

Chain between screws

PRACTICE ROUND

3:00 of Rowing

:40 on/ :20 off

:30 on/ :30 off

:20 on/ :40 off

SHIP, CAPTAIN, CREW (Distance)

On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds