29
Sep
September 30,2021
United Performance Fitness and Training Center – CrossFit
Metcon (Time)
Row Tech Drills:
A. 3 sets:
10 Strokes – Arms Only
10 Strokes – Legs Only
10 Strokes – Arms + Hinge Only, no leg drive
10 Full Strokes w/ Feet On Top of Straps
Rest 1 min
+
B. For time w/ Quality:
20/16 Cal Row w/ Arms Only – Torso hinge is ok/no leg drive
20/16 Cal Row w/ Leg Drive Only, elbows locked
20/16 Cal Row w/ Feet Unstrapped
*10 min cap
Metcon (3 Rounds for time)
Endure:
Every 10 min x 3 sets:
Row 2k at highest sustainable pace
*1800m or 9 min cap for each set.