The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Review rowing technique (8 minutes)
http://www.concept2.com/indoor-rowers/training/technique-videos
http://www.concept2.com/indoor-rowers/training/technique-videos/common-errors
http://www.concept2.com/indoor-rowers/training/technique-videos/rowing-greater-intensity
http://www.concept2.com/indoor-rowers/training/tips-and-general-info/damper-setting-101
Warm up:
3 rounds through the following stations of 1 min on /:15 sec off ( Total time: 15 min)
a. Row at a damper setting (1-3), damper setting (5-7), damper setting (8-10)
*Keep the same SPM of 20 for all rounds. Focus on leg drive.
b. 8 kb swings + 8 kb halos each direction.
c. alternating spiderman stretch to downward dog
d. 8-12 Thrusters @ empty bar
equipment: rower, empty bar and light/medium kb
Metcon
Metcon (Time)
Partners For Time, CAP 22
27-21-15-9
P1: 27 thrusters while…
P2: 27 cals on rower
Switch*
95/65
*Each person does all reps of BOTH movements