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)

1:00 Row

**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)

300m/250m Row

-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.

Damage Control!

Warm-up (No Measure)

1 min plank

10 standing Pallof press (each side)

20 Russian Twist

30 flutter kicks (each side)


**Pallof Press:

**Flutter Kicks: