Rowing Intervals

Main – CrossFit

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Warm-up

10 mins

Warm-up (No Measure)

3 rounds
5 Burpees
10 PVC Pass Thrus
10 PVC OHS

Mobility

6 mins

Foam Roll (No Measure)

Face Pulls (No Measure)

3×5

Gymnastics

15 mins

Kipping drills – Hollow body, Superman, Hip pops, Swing drills

Kipping Pullup Progressions (10 sets)

Running Clock for Pull Up Clusters x 10 mins
For Kipping( 3-10 reps, rest for 30 seconds, 3-10 reps, …)

Pull-ups (10 sets)

Running Clock for Pull Up Clusters x 10 mins
For Strict (3-5 reps, rest for 30 seconds, 3-5 reps, rest for 30 seconds, …)

Metcon

30 mins

5 rounds (5 Rounds for time)

500m row
*Rest 3 min between each interval

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