Row, Row, Row Your Boat

August 9, 2017 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up (No Measure)

3 Rounds

10 step ups

10 ring rows

10 sit ups

30 second handstand hold


1 min lat smash

1 min. super front rack (pg. 320)

Pendlay Row (5×5)

Between each set complete a 60 sec. weighted plank hold. DO NOT add weight unless you have the proper plank form

Metcon (AMRAP – Rounds and Reps)


5 HSPU (modified: off a box/pike position)

7 Box Jumps

9 Pull ups (modified: banded/jumping/ring rows)

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