CrossFit 305, CrossFit 262, CrossFit A1A – X-30
Warm-up
Warm-up (No Measure)
1 ROUND (7 MIN CAP)
10 Strokes, Drill #1
5 Inch Worms w/push-up
10 Strokes, Drill #2
10 Glute Bridge-Ups
10 Strokes, Drill #3
10 Ring Rows
10 Strokes, Drill #4
Workout
“ALL IN” (8 Rounds for distance)
4 SETS
:30 Max Meter Row
:30 Rest
-Rest 2:00-
4 SETS
:30 Max Meter Row
:30 Rest
*For both efforts, set the rower to :30 on / :30 intervals for 4 Sets.
Optional Finisher
Warm-up (No Measure)
2 SETS
5-8 Rower Pike Ups
5-8 Rower Hamstring Curls
1:00 Post-Workout Row Cool Down
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