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