CrossFit Fixx – Rowing

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Warm-up

5 Min Row Warmup

– Row 20-22SPM

– Row 22-24SPM

– Row 24-26SPM

-Row 26-28SPM

-Row 28-30SPM

10 Push up to Pike

10 Walking Lunges

Stretch anything tight!

Metcon (AMRAP – Rounds and Reps)

AMRAPX 26:00

50/40 Cal Row

30 Situps

20 Pushups

10 Box Stepups

Finisher:

3 sets

40 Alt Bicycle Crunches

1:00 Plank