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Shoulda Rowed Faster

J5 CrossFit – CrossFit

Warm-up

Mobility

partner asst shoulder push through on the rig or pull up bar.

partner asst shoulder press on wall or floor

Gymnastics

EMOM – 12 min

min 1- 6-8 strict ring rows

min 2- 6-8 ring dips

min 3- 10 hollow rocks

min 4- 30 sec hand stand hold

*coach may modify if you need it

Metcon (Time)

FOR TIME

RX – row 2000m

INT- 1800

RX+- Row 2500m

*Every min on the min (eMOM)

stop and get off rower to complete 5 american kettle bell swings

both 53/35

INT-35/20

12 min time cap

Extra Credit

Bench press – tabata

20 sec on 10 sec rest

(as many reps in the 10 sec as pos)

8 sets you choose weight

romainian dead lift from plate.

5 sets of 3 reps

get to weight and stay there

4 sets 10 unbroken GHD sit ups