First City CrossFit – CrossFit
Skills Development
Rowing 101
Review some rowing technique
Catch, Drive, Finsh, Recovery
Legs, body arms – Arms, body, legs
Use the pace boat
What does the damper actually do?
Where should your strokes per minute be for a piece like this?
Metcon
2k Row (Time)
Max Effort 2k Row
Rest 5 minutes
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups