141105 – “Three Row Seating”

U Turn CrossFit – CrossFit
Warm-up
(No Measure)
Hip Flexor Stretch
Butterfly Stretch
Runners Stretch
Then,
15 Air Squats
5 Burpee
15 Empty Bar Front Squat
5 Burpee
15 Empty Bar Overhead Squat
5 Burpee
Weightlifting
Front Squat (5 – 3 – 3 – 1 – 1 – 1 – 1)
Metcon
3 X : 500m Row (Time)
Max Effort 500m Row