Iron Grip CrossFit – CrossFit
It’s possible to seriously, seriously geek out on the rowing machine and all the possible nuances in different workouts. We’ll get just a taste of that today before the workout.
https://www.youtube.com/watch?v=4COPlfJfnuA
Warm-up
Warm-up (No Measure)
2 Rounds
10 Under the band
10 Wallballs
10 KB swings
10 meter Broad jumps
Skill
Rowing damper settings
10 strokes @ 10
10 strokes @ 5
10 strokes @ 1
Rowing “Strokes per Minute”
15 seconds @ 20/min (note distance)
15 seconds @ max/min (note distance)
Metcon
A: Metcon (AMRAP – Rounds and Reps)
12 Minutes:
800 meter Bike
Choose 500 meter Row
One 400 meter Run
100 Double unders
Then, AMRAP:
10 Toes to bar
5 Burpees
10 Ring rows
Upon completing the AMRAP, immediately perform…
Metcon (Time)
For time:
1600 meter Bike
1,000 meter Row
800 meter Run
200 Double unders
Choose one