Tuesday 01082019

CrossFit Indian Trail – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 Minute

Very Easy Row

Active Samson + Air Squat

Upper Back Foam Roll

1 Minute

Easy Row

Active Spidermans

Kettlebell Thoracic Opener

1 Minute

Easy-Moderate Row

Push-up to Down Dog

Kettlebell Ankle Stretch (1 Minute Each Side)

Rowing Prep:

Establish Seat Position

30 Seconds of Rowing & Grip

KB Swing Prep (Lighter KB):

5 Kettlebell Deadlifts

5 Russian Swings

5 Full Swings

Rehearsal:

1 Round

200 Meter Row

10 Kettlebell Swings (Lighter Weight)

*Build to working weight*

1 Round

100 Meter Row

5 Kettlebell Swings (Workout Weight)

Metcon

Drop Anchor (Distance)

AMRAP 10: Row for Meters

On the 0: 1 Kettlebell Swings

On the 1: 2 Kettlebell Swings

On the 2: 3 Kettlebell Swings

On the 3: 4 Kettlebell Swings

On the 4: 5 Kettlebell Swings

On the 5: 6 Kettlebell Swings

On the 6: 7 Kettlebell Swings

On the 7: 8 Kettlebell Swings

On the 8: 9 Kettlebell Swings

On the 9: 10 Kettlebell Swings

Kettlebell: 53/35

Leave a Reply

Your email address will not be published. Required fields are marked *