Encore

Hammonasset CrossFit – CrossFit

Warm-up

Partner Rowing

For Time:

10 Rounds of “Rowling”

*The goal of “Rowling” is to try to land on exactly 100 meters. 93 meters or 107 meters are both scores of 7. Athletes who just rowed will complete 7 air squats before their next partner can begin. Reset the monitor for each round. The team who rows fastest and/or gets the smallest number of penalty reps will have the best opportunity to win. To make it fair, line athletes up by height and pair the athletes on each end up with each other. For example, the tallest athlete will be paired with the shortest athlete and so on.

Mobility

Couch Stretch- 90 seconds each side

Movement Prep

Establish Catch Position With Gap

30 Seconds Easy Row

15 Second Squat Hold Below Parallel

10 Pausing Air Squats (In the Bottom for 1 Second)

5 Air Squats (In the Bottom)

10 Lighter Russian Swings

Metcon

Metcon (Time)

3 Rounds:

750 Meter Row

50 Air Squats

25 Russian Swings (70/53)

Share