10-July-2019 – CrossFit

CrossFit Trafford – CrossFit

0-5: Briefing / Scaling (No Measure)

5-25: Rowing Technique (No Measure)

Rowing Technique

1. The Catch

– Start / setup position – think deadlift

– Neutral spine, arms straight, shins vertical

– Don’t get the seat near the ankles

2. The Drive

– Leg Drive

– Hips – 30º Lean Back

– Arm Pull to Belly Button / Ribs

3. The Finish

A slight pause with

– legs extended

– bar on the lower ribs / belly button

– 30º Lean Back with the hips

4. Recover – Reverse the Drive – Takes twice as long as the Drive

25-35: WOD / Skill Prep (No Measure)

35-55: Metcon (No Measure)

EMOM (with a Partner) in 20 minutes

5 Thrusters (95/65 lb)

5 Burpees

While partner hangs from Pull-Up Bar