Workout 3.24.15

Nickname: Row, row, row your boat!

Cloud 9 CrossFit – CrossFit

Warm-up

Group Warmup: 2 Rounds

1 Length Walking Lunges

10 Inchworms

1 Length Straight Leg Kicks

10 Air Squats

1 Length Walking Quad Stretch

10 Russian Baby Makers (yes this is a thing)

Weightlifting

Deadlift

Build to 85-90% over 5 sets.

Skill

Review Rowing Basics.

Metcon

Metcon (Calories)

5 Sets:

1 Minute Max Calorie Row

Set the Rower to Intervals with a 1:00 Rest in between.

Record your lowest calorie #.

Feature Video

Phil’s Journey For A Better Life