CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobilise
– Glute / Hips
– Groins
Dynamic W-up
– High Knees
– Butt Kicks
– Chicken Feet
– Small Skips
– Long Skips
– Walking Lunge
– Bear Crawl
Skill
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
Metcon
Metcon (Time)
In a pair row 5000m for time. You should row 500m at a time each.
If there is an odd number – choose another team and ‘piggy back’ another rower.