February 1, 2024

CrossFit – Thu, Feb 1

Warm-up

A. General

‘Rowling’

10x100m, alternating with a partner. The goal is to make your rower stop right at 100m. For every meter over or under the 100m mark, there is a penalty. For example if your rower stops at 105 your score for that round is 5, and you will complete 5 per side Plank Toe Taps. Your final score is the sum of meters rower over or under 100 for the 10 rounds!

B. Mobility

Up Down to Down Dog

Accumulate 10 reps, flowing back and forth and taking a few seconds at end range in each position.

C. Specific Metcon

Spend 5-7 working on leg drive using a banded row drill: https://www.youtube.com/watch?v=ZmW2RG6wt1s

-then-

Partners split 500m row as desired, after each effort, partner must complete 8-10 AbMat Situps.

Metcon
Team Metcon (Time)

For time, w/partner

10,000m Row

*after each effort, partner must complete 15 AbMat Situps

TC: 42 Minutes

Score: Time

Scaling Options

Beginner

5,000m Row, 5-10 AbMat Situps

Intermediate

As written

Extra Accessory

Antagonist Accessory

Banded Chest Flys

3x 25 reps @ light band