Run-owing

Iron Grip CrossFit – CrossFit

Being dependent on a partner for the workout can really change the dynamic and intensity of the experience. We always do partner or team workouts on Saturdays. For those of you who don’t get to join us on Saturdays very often or at all, this one’s for you. Enjoy having a partner for this workout. But if you can’t find one while you’re in here don’t worry, we’ll have an alternative version for you.
Rowing
https://www.youtube.com/watch?v=S7HEm-fd534
“Rowling”
https://www.youtube.com/watch?time_continue=15&v=XN0AY-9Bp-w

Warm-up

Warm-up (No Measure)

20:10 work/rest intervals

3 Rounds

Pullups

3 Rounds

Situps

3 Rounds

Pushups

3 Rounds

Jumping jacks

3 Rounds

Squats

Skill

Refining rowing technique

Metcon

Teams of 2 complete

Duo: Metcon (AMRAP – Reps)

10 Minute AMRAP

Max calories on the rower while partner runs 200 meters.
– Runner and rower must start in sync every time they switch.

– Row for total combined calories

– Final score = Multiply your calories by the number of runs completed.

Uno: Metcon (AMRAP – Reps)

10 Minute AMRAP

200 meter Run

Max calories on the rower for run time.

Start with a 200 meter Run.

Row for the same amount of time it took to complete the run.

Continue to switch running and rowing, always rowing the same length of time as the previous run.
Start with a 200 meter Run. Row for the same amount of time it took to complete the run.

Continue to switch running and rowing, always rowing the same length of time as the previous run.

Final score = Multiply your calories by number of runs completed.

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