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
