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Row and Pull Up

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CrossFit Spokane – CrossFit

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Warm-up

400m Run

Stretch

20-30 each

Pass throughs

Ring Rows

Push ups

GHD Sit Ups or T2B

Weightlifting

Find 1 rm

then

1-2 Drop Sets w/ about 50-60% 1 rep max

Bench Press

Find 1 rm

10,5,5,3,1,1,1

Workout

Metcon (4 Rounds for reps)

4 rounds

90 sec row for Calories

Max Pull ups

Rest as needed between rounds
RX+) Row, Chest to Bar

RX) Row, pull ups

Lvl1) Row, ring row or bands

Extra work

Max Plank (Time)

Hold Plank Pos