Happy Winter Solstice!

Iron Grip CrossFit – CrossFit

The rowing machine is pretty straight-forward as far as fitness machines go. But there some subtleties to rowing that, if paid attention to, will make a big difference over time.



Warm-up (No Measure)

3 Rounds

5 Pulls for max watts on rower

10 Second max watts on bike

20 meter Shuttle sprint for time


Rowing drills:

-Arms only (straight legs)

-Arms and body (straight legs)

-Legs only (straight arms)

-Legs and body (straight arms)

-Full rowing

HSPU progressions:

-Piked pushups

-Piked pushups w/ box

-Abmat stacks


Metcon (AMRAP – Reps)

4 Rounds – 1 Minute Stations

-Handstand pushups


-Choose one:

Row (calories)

Bike (calories)

Shuttle sprint 10 meters

Double unders

Rx+ =

HSPU w/ deficit 45/25# plate

GHD situps