Put My Tender Heart in a Blender

Iron Grip CrossFit – CrossFit

Rowing sprints and running sprints. These are pretty short bursts, so give them everything you’ve got each time. When you rest, get control of your breathing as quick as you can and try to maintain about a 1 to 3 work:rest ratio. This should allow you to hit each row/run as hard as you can while still maintaining high intensity across the entire workout.
https://www.youtube.com/watch?time_continue=10&v=41r3tSyWgZk
https://www.youtube.com/watch?time_continue=8&v=mQMkmIqmuBE

Warm-up

Warm-up (No Measure)

10 Pullups

10 Handstand pushups

10 GHD situps

10 Box jumps

10 calorie Row/Bike

30 second Hurdle stretch (each side)

30 second Butterfly stretch

Skill

Rowing sprint start

-3/4 – 1/2 – 3/4 – full – full

Running sprint start

Lean – Fall – Pull – Pump

Metcon

5 Rounds – each round for time:

250 meter Row

Rest as needed

5 Rounds – each round for time:

100 meter Run

Rest as needed

Mix the rows and runs in any order desired. Rest as needed between each effort. Enter your fastest and slowest time for the rows and the runs.

Fast: 250 meter Row (Time)

Max effort 250 meter row

Slow: 250 meter Row (Time)

Max effort 250 meter row

Fast: 100 meter Run (Time)

Max effort 100 meter Run

Slow: 100 meter Run (Time)

Max effort 100 meter Run

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