2K Row

Posted: 27th March 2014 by jruffing27 in Uncategorized
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Main – CrossFit

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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

Warm-up

Warm-up (No Measure)

In any order or rep scheme perform:
50 Hip Extensions
50 Push-ups
50 Squats
50 Prone Press-ups

*Perform while waiting for rower or after row.

Metcon

2k Row (Time)

Max Effort 2k Row

Buy-Out

Warm-up (No Measure)

Jog 15 Rig laps.
Hold squat for 5 minutes.

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