Charter Oak CrossFit – CrossFit
Prehab: 2 sets
Ankle Pops x 20
I’s Y’s T’s U’s x 5 per letter
Walking Lunge with Twist x 8 (4 per side)
*1/2 length of turf per exercise
A: Metcon (Time)
(in a Team of 2 or 3)
4 Rounds for Time:
Row 400 meters
Run 400 meters
*This is a relay race style workout which is completed in teams of three, or as pairs
*The workout involves rotating between rowing, running and resting
*Team member 1 will row 400m, while team member 2 runs 400m, and team member 3 rests. Then, team member 1 will run 400m, whilst team member 3 rows 400m, and team member 2 rests, etc.
*The workout is completed when each member of the team has rowed and run the full 1600 meters during the 4 rounds.