CROSSFIT 13/11/2018

A. Prep for WOD

prep for 2k row
in teams of 2 work to find your ideal rowing speed for 2 k
each partner to work for 4 min on the rower

B. Conditioning (if you do not have rower, do a pre core tabata before row test)

For time
Row 2000m ( alternative: ski)

(note results)

C. Pre / Post Row Tabata
Tabata, each for 3 min, 6×20:10
hanging tuck hold (3min)
superman hold (3min)
russian twists (3min)
banded face pulls (3min)

Schreibe einen Kommentar

Deine E-Mail-Adresse wird nicht veröffentlicht. Erforderliche Felder sind mit * markiert.