November 12,2020

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

Row ReTesting:

Row 4 min @ warm-up pace

+

2 sets:

Row 250m @ target 1k pace

Rest 1 min

1000m Row (Time)

Max Effort 1000m Row

Metcon (No Measure)

Core Finisher

3 sets:

C1. Janda Sit-Ups: 15 reps – slow & controlled

C2. Side Body Arch-Ups: 15-20 reps/side

Rest 30 sec b/t each