CrossFit Warrenton – CrossFit
Partner ROW Warmup (No Measure)
With Partner (1:1)
Each (Alternate every 1:00)
1:00 Row (Legs only)
1:00 Row (Arms only)
**While Partner is rowing do your own stretching**
20 Second Row (workout Pace)
Have athletes practice transitioning in and out smoothly
March 11, 2021 “That ONE Workout” (Time)
-You go, I go-
x10 rounds EACH
Target time: 22-24 minutes
Time cap: 30 minutes
*should be rowing at around 80% capacity each round. *Looking to complete row in 55-1:05 time frame.
******Reset monitor with each set.
–reach full extension with the legs before coming back in with the arms
— Aim for a breath with each pull
—keep foot straps loose enough so you and your partner and quickly transition.
—Don’t let athletes slack on this and sand bag.
Warm-up (No Measure)
1 min plank
10 standing Pallof press (each side)
20 Russian Twist
30 flutter kicks (each side)
**Pallof Press: https://www.youtube.com/watch?v=Ef7YyS5qoPY