1
Sep
09/02/2014: TEAM ROWING
CrossFit Deerfield Beach – CrossFit
Warm-up
DYNAMIC WARMUP (No Measure)
10 arm circles
10 bend overs,
10 rotations,
1 rd of bear crawls in the gym
30 sec hand stand hold on the wall,
Metcon
Metcon (Time)
Team of 3
Row 6000m for time
1 row
1 one arm KB overhead hold with locked out elbow 25/35
1 plank hold on hands
***When either KB or plank hold drops , all 3 partner3 rotate the exercises in above order, KB must stay above the top of the head, cannot switch hands during the hold
40 min cap