CrossFit Fixx – Rowing
Warm up (No Measure)
35 single unders
10 slow calf raises
7 forward hurdles (L/R)
7 backwards hurdles (L/R)
20 alt glut march
20 shoulder touches
10 good morning
10 A/T/Y/I
10 Push Ups
Metcon (Distance)
AMRAP 30 min
– Set a steady pace you can comfortably keep for 5 minutes.
– Every 5 minutes go 3-5 Sec faster in your pace
Cool down (Checkmark)
Foam roll
– Lower back
– Upper back
– Glutes
– Hamstrings
– Calves
