Boat Race

Hammonasset CrossFit – CrossFit

Warm-up

AMRAP 8:

Partner 1: Easy Rowing For Meters

Partner 2: 200 Meter Easy Run

*Switch stations when running parter returns*

Mobility

Banded Hamstring Stretch: 30 Seconds Each Side

Banded Cross Body Stretch: 30 Seconds Each Side

Movement Prep

Rowing Prep:

45 Seconds Banded Rowing

45 Seconds Rowing

Running Prep:

100 Meter Banded Run + 100 Meter Run (Each Partner)

Metcon

Boat Race (3 Rounds for time)

“Boat Race”

3 Rounds for time of:

Row 500 meters

Run 400 meters

Rest 3 minutes between rounds.
This is a re-test from 9/20/2018

Group Stretch

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