Rowing – Sat, Apr 15

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CrossFit Fixx – Rowing

Warm Up

Pick Drill – 3 rounds (4:30)

legs only :30

legs plus hip swing :30

legs hip arms :30

Stretching – 2 rounds (6:00)

10 good mornings

10 cossack squats

10 plank to down dog

10 bootstrappers

10 groiners w twist

10 supine alt knee to chest

5:00 row – 25-27 spm

1 @ damper 10

2 @ damper 8

3 @ damper 6

4 @ damper 4

5 @ damper 2

Down the rabbit hole (Time)

Row 1000m

rest 1:00

1:00 static hold

rest 1:00

Row 800m

rest :45

:45 static hold

rest :45

Row 600m

rest :30

:30 static hold

rest :30

Row 400m

rest :15

:15 static hold

rest :15

Row 200m

26:00 time cap

static hold options:

wall sit, plank, hollow hold, handstand, active squat OR, max situps during holds

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