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Rowing Helen

February 14, 2018 | No Comments


586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

Row 250m

10 Russian Swings

5 Strict Pull-ups

10 Sit-ups
1 min Lat Smash

1 min Bowler Stretch

1 min Low Back Smash

1 min Banded Hamstring

Skill Work

5 Super Man Hollow rocks on Bar

2×5 Kip Swings

Kipping Pull-up Attempts

WOD

Metcon (Time)

3 Rounds

Row 500m

21 Kb Swings 1.5/1

12 Pull-ups

Cash Out

Battle Ropes

3 ROunds 30 sec each

Little waves

Squat and Big Wave

Russian Twist





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