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Rowing – Sat, Aug 13

Announcements

Welcome Coach Nathalie and Coach Ben to CrossFit Fixx!
Please say “Hi” when you see them!

CrossFit Fixx – Rowing

Warm-up

Row 3:00 – start light, building each minute to faster pace

10 Groiners

10 Inch worms

10 Bootstrappers

Into…

2 Rounds

10 lunges

10 plank shoulder taps

10 glute bridges

5 sets of:

10 easy strokes

5 hard strokes

Metcon (AMRAP – Reps)

Row-Fit
5 Rounds on a 30:00 Clock

1 Round is:

3:00 Row 500m (rest remaining time)

into…

3:00 Max Reps:

– 1:00 Max Step-ups

– 1:00 Max Plank (any type)

– 1:00 Max Glute Bridge(s)

* Weights optional for these movements

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