Partner 5K Row

Posted: 22nd January 2014 by jruffing27 in Uncategorized
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Main – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds of:
Row 250 m
5 pull-ups
10 push-ups
15 air squats

Warm-up

Warm-up (No Measure)

20 minute pull-up/muscle-up skill session

Take 20 minutes to work with coaches on pull-up or muscle-up progressions. If you can do muscle-ups then work on stringing multiples or strict muscle-ups.
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Metcon

Metcon (Time)

Partner 5k Row

Row 5000m with a partner. One partner works while the other rest. Must use same rower. Work may be split in any way.

Buy-Out

Warm-up (No Measure)

2 rounds of:
1 minute stretch on each calf
1 minute couch stretch on each leg
1 minute band stretch with each arm

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