Walk, row, run, row, jog

By Sean 0
March 12 2020

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2:00 any machine

10 walking lunge steps

10 banded good morning

10 banded air squats

1:00 hip mobility

1:00 ankle mobility

Metcon

Metcon (Time)

2 rounds for time:

200m row fast

100m walk

800m jog easy

100m walk

400m row fast

100m walk

600m row easy

200m jog easy

400m row fast

200m jog easy

400m jog fast

200m jog easy

Bitch Work

Metcon (Time)

“Fuller Circle”

For Time:

1500 Meter Row

100 Double Unders

50 Calorie Assault Bike

100 Double Unders

1500 Meter Row

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