CrossFit Fixx – Rowing

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Warm-up

3 Rounds

2:00 Strapless Row (Damper 10)

:30/:30 Samson Stretch

10 Good Mornings

:30/:30 Supine knee to chest

:30 Deep squat Hold

Reverse Tabata Sprint (strapped in, Damper 4-7)

:10 sprint/:20 rest x 8 sets

Metcon (Distance)

30:00 AMRAP

Row for max meters:

2:00 Row/1:00 Rest

(10 Rounds)