421 Sportsplex Dr. Unit A
Dripping Springs TX 78620
(512) 829-5325

161025

October 25, 2016

ROWING:

Part 1) Mobility

Part 2) Welcome to Rowing at CFOC!

A. Rowing Technique and pick drill

B. Your First 500m

CROSSFIT:

Part 1) Mobility . Dynamics

Part 2) Strength

A. Back Squat – 4×6 1 1/4 (all the way down, bring it up just past parallel, then back down, and then all the way up) @ 55%-70%

B. Reverse lunges (with barbell on back)  4×4(each leg)@ 40%

Part 3) Metcon – 4 rounds for time

20 Box jumps, 10 pull up, 20 Wall Balls, 250m Row

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