Row YOUR HEART OUT

Mar 24th, 2019

Category: CrossFit

Row YOUR HEART OUT

Gritty

Weekly Strength/Benchmark Schedule – click here

Warm-up
Partner Up!
2 Rounds
P1- Row 250m
P2- Floor Press*
*ADV- Press in Hollow Hold

Strength
Bench Press
5-5-5-5-5

WOD
E4MOM16
500m Row
-Report your fastest and slowest minutes
(5 total Rows)

CFS Endurance – Southie Orange 10AM

Endurance Chipper
Descending Reps

In 14 Minutes
Run 300m to 100m (by 50m)
KB Deadlifts 16 to 8 (by 2’s)
Bike Cals 16 to 8 (by 2’s) / 12 to 8 (by 2’s)
KB Swings 16 to 8 (by 2’s)

Rest 4 minutes

In 14 Minutes
Row Cals 20 to 12 / 16 to 8 (by 2’s)
SA DB Press 16 to 8 (by 2’s) (e.s.)
Lateral Burpees Over Rower 16 to 8 (by 2’s)
Ab Mat Sit-ups 45 to 5 (by 10’s)

At Home WOD
4 Rounds
20 Side Lying Leg Raises x Side
20 Bicycle Crunches x Side
20 Plank Ups x Side

Cash Out
Foam Roll Mid Back – 2:00 Total
Foam Roll Lats – 1:00 x Side