CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Thank Sammo for this one 🥴
Mobility
– Glute / Hip
– Groin
Rowing Tekkers Overview
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
Metcon
Metcon (Distance)
In Pairs – Max distance row in 40 minutes. 500m splits per partner. After you perform your rowing split, you must perform 10 Toes to Bar (scaled to 15 hanging knee raises). Only 1 rower to be used by each pair.