CrossFit.com Row/Rest WOD 2

Posted: 27th February 2014 by jruffing27 in Uncategorized
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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

CrossFit.com Row/Rest WOD 2 (AMRAP – Reps)

Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of “rest.” During the first rest period, perform max hand release push-ups; the second rest period, max burpees; and the third rest period, max Ab-mat sit-ups.

Add all reps to calories for each row and post sum to Wodify

Buy-Out

Warm-up (No Measure)

Roll out and stretch with bands for 10 minutes.

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