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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Before Class Please –

Tack & Floss then:

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross

Scorpion

Monkey Pose

Spider

Russian Baby Makers

Cossaks

Leg Swings

Rowing Prep Drills (No Measure)

Lateral Hamstring Tacking

Floss Hamstring

Down Ups

Stroke Tempo Drill – Starting at 20 spm increase every 10 secs upto 30 spm (don’t become fatigued)

Feet Out – Driving hands forward

Pause Drill – Pause at catch Drive on coaches command

Sprint starts – 3 attempts at sprint starts

50 Cal Row (Time)

50 Cal Row for time

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

30 Day Challenge Cindy (Time)

5 rounds of Cindy:

Cindy is

5x Pull Up

10x Push Up

15x Air Squat

to CrossFit Standards

RX+ 10 rounds

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