Rowing Time Tests!
Angel Oak CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
A. 10 No Jump Burpees + 1 RR
B. Hammy Stretch/ Lat Stretch
C. AMRAP4: 8 KBS, 8 Sit-ups, 8 Jumping Air Squats
D. Rowing WU: 2x:30 row, increase pace every :10- all out final :10, *R2:00 b/w Sets
Metcon
500m Row (Time)
Max Effort 500m Row
500m Row (Time)
Max Effort 500m Row
Bodybuilding
Metcon (3 Rounds for reps)
Bodybuilding
3 Sets:
MR Double Russian KBS
Immediately into…
MR Push-ups
Immediately into…
MR Strict Pull-ups
R2:00 b/w Sets