Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
WU: Metcon (No Measure)
Working on Rowing
-Finding Tension on the Chain
-Handle Pathway
-Foot placement/damper placement
3 x 300M Row
Try to keep first 300 @ 24 SPM, 2nd 300 @ 28 SPM, 3rd 300 @ 34 SPM
Use this as a warm-up
Shoulder Press (6 6 6 6)
Bent Over Row (8 8 8 8 )
superset press and pull
make sure that there is no building in weight. choose a weight
WoD: Metcon (Time)
5 Rounds
250M Row
8 Burpee Over Rower
20 Push Press (50lbs)