Bench press on a rowboat?

Iron Grip CrossFit – CrossFit

The rower is a simple enough machine. Sit down, strap in, grab hold and pull. Pull a lot. Simple enough. But there are some nuances to the machine that will make your rowing experience a better one and give you better results in your workouts that involve the rower.
https://www.youtube.com/watch?v=EVW8plmgE9A
https://www.youtube.com/watch?v=YRHEd7W5qVU

Warm-up

A: Warm-up (No Measure)

10 meter Spiderman crawl

10 meter Inchworm

20 meter High skips

20 meter Broad jumps

10 meter Inchworm (backwards)

10 meter Duck walk

B: Warm-up (No Measure)

Work up to 80% 1RM bench press

Skill

Rowing efficiently

– Fast rowing with low stroke rate

i.e. – Pull hard, recover slow

Metcon

Metcon (Time)

For time:

1 Bench press @ 80% 1RM

20/14 cal Row

3 Bench press

15/11 cal Row

5 Bench press

10/7 cal Row

5 Bench press

10/7 cal Row

3 Bench press

15/11 cal Row

1 Bench press

20/14 cal Row

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