9/14/16

Warm-up

3 rounds
250 meter row
5 inch worms
5 lunges each leg

Metcon (Time)

Row 500 meters for time at no greater than 24 strokes per minute +/- 2 strokes leeway , go over or under 2 strokes = 25 burpee penalty.

Metcon (No Measure)

3 x 500 meter row @ less than 24 strokes per minute.

after each row
2 min couch stretch stretch per leg
2 min banded ankle distraction stretch
2 min seated hurdlers stretch each leg

Metcon (Time)

Retest
Row 500 meters for time at no greater than 24 strokes per minute +/- 2 strokes leeway , go over or under 2 strokes = 25 burpee penalty.

Warm-up

3 rounds
250 meter row
5 inch worms
5 lunges each leg

Metcon (Time)

Row 500 meters for time at no greater than 24 strokes per minute +/- 2 strokes leeway , go over or under 2 strokes = 25 burpee penalty.

Metcon (No Measure)

3 x 500 meter row @ less than 24 strokes per minute.

after each row
2 min couch stretch stretch per leg
2 min banded ankle distraction stretch
2 min seated hurdlers stretch each leg

Metcon (Time)

Retest
Row 500 meters for time at no greater than 24 strokes per minute +/- 2 strokes leeway , go over or under 2 strokes = 25 burpee penalty.

Published on by crossfit reflexion.