CrossFit Fixx – Rowing

warm-up

3:00 Foam Roll

15 strokes each:

– legs only

– hip swing and pull

– 1/2 slide legs, swing, pull

– full stroke

2 Rounds

8 good mornings

8 air squats

8 glute bridges

8 straight leg sit-ups

30:00 AMRAP (AMRAP – Rounds and Reps)

1000m Row

20 KB Deadlifts

20 Glute Bridges (slam ball for weight optional)

20 Ab Mat Sit-ups

4-5 Rounds

Tabata Finisher

Bicep/Tricep