23 Sep CrossFit
CrossFit Metric – CrossFit
Warm Up
Rowing Technique
EMOM 6
M1- 30 sec. Legs only
M2- 30 sec. Arms only
*M3- 30 sec. Legs + Arms
* 1st easy pace/2nd medium pace/3rd fast pace
A: Metcon (No Measure)
EMOM 12
M1: Back Rack Alt. Reverse Lunges, 8-10
M2: Push Press, 4-6
M3: Side Plank Star Fish, 20 sec Isometric E/S
B1: Warm-up (No Measure)
SPECIFIC
200m Medium Pace
100m Slow Pace
200m Fast Pace
-2 min Rest-
200m Medium Pace
100m Slow pace
200m Fast Pace
-2 min Rest-
-That’s a good opportunity to determine what pace you can hold for the 1000m test.
B2: 1000m Row (Time)
Max Effort 1000m Row
– Set up your rowing machine
Menu >Select Workout >New workout >Single Distance
– Give your best !!
– record time
*6 min Cap*
3reserved
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