Monday, December 16, 2013

Row In The Snow.

by: Ben Bergeron (CrossFit New England)

MetCon: (Partner)

Row 5k

- Each partner rows in 1 minute intervals. NO longer than 5 seconds to transition.
- If you do not have a partner, row 1:1 until you reach 5000m

Strength: EMOM for 10 Minutes,

5, 7, or 10 dips (depending on strength level)

- Would like these to be done on a stationary dip station, but if you only have rings they will also suffice.

Strength: 4 sets of,

Barbell OH Shrug x 12-15 reps
-Rest 30 seconds
Seated Row x 10 reps
-Rest 30 seconds

- Any horizontal row variation will do. One thing I notice with CrossFit as a whole is a lack of horizontal pulling. We like to add these things in to combat the volume of pushing exercises that are done. ex. Barbell Row, Ring Row, DB One Arm Row, DB Row.

Cash Out: "Vanity Fun"

Any "Vanity" exercises you desire. Could be Bicep Curls, Tricep Push-downs, etc. Have some fun and get a pump.

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