Rowing

Brice Helms
• September 10, 2022
•
0 minute read

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

View Public Whiteboard

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

CrossFit – Thu, Sep 21

09-21-2023 7:00 am

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 SETS 30 Single Unders 10 KB Deadlifts → 10 RKB Swings* 10 Alt.

CrossFit – Wed, Sep 20

09-20-2023 7:00 am

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) ON AN 8:00 RUNNING CLOCK.. 2 ROUNDS 10 Strict Press 10 Tuck-Ups / V-Ups

CrossFit – Tue, Sep 19

09-19-2023 7:00 am

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2-3 ROUNDS 6 Alt. Groiners 6/6 Russian Step Up 8/8 DB Half Kneeling Arnold