12/5/18

Condition One CrossFit, Condition One CrossFit 2 – CrossFit

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Rowing Warm Up (No Measure)

20 pulls just legs

20 pulls just arms

20 pulls arms and back

20 full pulls

5 100m sprints full effort

take 1-2 minutes between each

Metcon (No Measure)

Accessory Work:

Dumbbell pull over 3 sets 10 reps

Elbow on knee external rotation 3 sets 10 reps

Single arm dumbbell bent over row 3 sets 10 reps

2k Row (Time)

Max Effort 2k Row