CrossFit Fixx – Rowing
Warm-up
Review Rowing Stroke Form:
Pick Drill – 10-15 of each piece
Push with legs only (torso leaning forward slightly)
Then: Hip swing only 11 o’clock – 1 o’clock
Then: Hip swing plush quick arms – pull handle into belly and release, then lean forward (11 – 1)
Then: Hip swing, arms pull and release, lean forward and slide HALF WAY forward. Half slides only.
FINALLY: Put it all together and do 10-15 good full strokes!
Then:
2 rounds
10 air squats
10 plank shoulder taps
10 good mornings
:30 deep squat hold
Then:
Strap-free Tabata! Damper @10
without strapping in your feet, following a tabata timing, row :20/ rest :10 x 8 sets. KEEP THOSE FEET PUSHED AGAINST THE PLATES! If you lift your toes, you will fly off the seat!
Metcon (AMRAP – Rounds and Reps)
30:00 AMRAP
*Don’t forget to adjust damper back to between 4-7
3:00 row
15 Goblet Squats to target (ball or small box)
15 DB Floor Press
15 Weighted Glute Bridges
BOOM!