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Components
Steady...
Settings
Location
(All)
CrossFit Fixx
Program
Barbell Club
CrossFit
Rowing
Date
Workout
Rowing - Sat, Dec 9 - CrossFit Fixx
Class
(All)
Rowing: 8:00am
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (0/1)
Workout
Rowing - Sat, Dec 9
Warm-up (No Measure)
2 sets:
10/10 ankle rolls / 10 Alt Lunges
10 Bootstrappers
5/5 Side Lunges
1:00 Cardio
Speed work (No Measure)
Row tabata (8x :20 work/:10 rest)
rest 1:00
Ski tabata (8x :20 work/:10 rest)
rest 1:00
Bike tabata (8x :20 work/:10 rest)
*switch as needed to use ski ergs
14:00
Steady... (Time)
Steady ...
Pick 3 work pieces:
Row 1000m
Bike 70/60 Cal
Run 800m
Ski 4:30
* We will rest 1:00 in between working sets!
If additional modifications or movements are needed, please ask coach!
17:00 Cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 09, 2023
Male Clients
Female Clients
1
Anna
Hammond
Rowing: 8:00am
17:19
row, ski, bike
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