Boat Race

Boat Race

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15 Minutes

200m Easy Jog

Quad Stretch

50′ Duck Walk

50′ Soldiers

200m Medium Jog

Samson Stretch

50′ Spidermans

10 Air Squats

200m Fast Jog

50′ Toe Walk

50′ Heel Walk

50′ High Knees

50′ Butt Kickers

Pigeon Pose–1 min/leg

Ankle Stretch–:30/ankle

Front Squat

15 Minutes

2×2 @ 65%

2×2 @ 70%

2×2 @ 75%

Metcon (Time)

3 Rounds:

500 Meter Row

400 Meter Run

Rest 3:00 Between rounds

Score is cumulative time including rest.
If unable to row complete 3x1000m row with 3 minute rest between effortsw.

Extra!

AMRAP 5

7 unbroken T2B

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