CrossFit Metric – CrossFit

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Warm Up

Rowing Technique


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)


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)


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*

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