CrossFit – Thu, Mar 27
Warm up – Thursday (AMRAP – Reps)
2 sets:
1:00 Row Arms Only (legs fully extended)
1:00 Row Legs Only (Arms fully extended)
1:00 Row (regular)
Metcon – Thursday (AMRAP – Reps)
Tabata Row (20 rounds)
20-seconds Max Distance Row
10-second Rest
RX+
Tabata Row (30 rounds)
20-seconds Max Distance Row
10-second Rest
Accessory (AMRAP – Reps)
Mayhem Mini-Pump – Leg Day
Workout Definition
3 Rounds
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality
-rest 30 seconds-
10 Hamstring Ring Curls @ moderate weight – maintain quality
-rest 30 seconds-
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds