Announcements
Calling all athletes,volunteers, and judges!
Our next competition, the”Summer Solstice” is taking place onSaturday, July 8th!!
Register by 6/3 andget a FREE T-shirt! See flyer for details.
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
