wod

Rowing

Announcements

Calling all 2nd thru 5th grade kids!
CrossFit Kids begins Tuesday, 9/13 at 4pm with Coach Ben!!
Please share w/other parents and ask a coach if you have ?’s.

CrossFit Fixx – Rowing

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Warm-up

Foam Roll 3:00

Row :30

5 knee pushups

5 DB curl and press

5 ring rows

Row :45

5 push ups

5 db hang clean and press

5 ring rows

Row 1:00

Metcon (Time)

Row 1000m

5min AMRAP:

10 Alt. Push up to Side Plank

10 DBL DB Hang clean + Press

10 Ring Rows

Row 1000m

5 min AMRAP

Row 1000m

30 Min Cap

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