CrossFit Pineville – CrossFit
Warm-up
Row Technique:
2x:30 – Legs only, keeping upright torso
2x:30 – Legs and Hips, pause at the back
2x:30 – Full stroke, return arms before knees bend
2x:30 – Speed up cadence for full stroke
2 sets:
200/150m holding 1:45-2:30 pace.
Rest 1:00 b/t
Metcon
Metcon (Time)
Row Conditioning
Every 4:00 for 5 sets
500/400m Row
Rest with remaining time in the interval.
Score is the slowest interval
This should be a fast pace aiming to finishin 1:30 -2:00
Mobility
1 set:
1:00 couch stretch each side
1:00 hamstring stretch each side