Long rowd

By Sean 0
August 06 2020

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

Row 300m

3 Burpees over rower

:30 hollow hold

Row 200m

2 Burpees over rower

:20 hollow hold

Row 100m

1 Burpee over rower

:10 hollow hold

Smile at Nic

Metcon

Metcon (Distance)

30 minute row for distance

At every 6 minute mark complete 2 rounds of: 20 air squats, 15 sit ups, 10 push ups.

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