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Rowing Pains

Charter Oak CrossFit – CrossFit

1.a.: 1 arm DB Row (2 x 12-15)

*RPE 7 or ~3 reps left in tank/set

*position self in tripod position on bench/torso parallel to ground

*relaxed shoulder in bottom, retract shoulder blade at top

*slow down, fast up

*superset with db bench, rest ~30sec between exercises, ~2min between rounds

1.b.: DB Bench Press (2 x 12-15)

*RPE 7 or ~3 reps left in tank/set

*shoulder blades back and down throughout, maintain low back arch

*slow down, fast up

*superset with db row, rest ~30sec between exercises, ~2min between rounds

1.b.: DB Bench Press (2 x 12-15)

*RPE 7 or ~3 reps left in tank/set

*shoulder blades back and down throughout, maintain low back arch

*slow down, fast up

*superset with db row, rest ~30sec between exercises, ~2min between rounds

2: Metcon (Time)

4 Rounds for Time:

32/24 Cal Row

12 Burpee over Erg

25m Sled Push

*sled weight should allow for fast sprint pacing each round




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