CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

2 Rounds

250m Row

50′ Lunges Steps w/ twist

50′ Bear Crawl

Quality Time Min 16-23 (No Measure)

Rowing Efficiency

-There is so much that goes into Rowing with decent technique. A few things that can be focused on are: “Order of operations” – Drive with legs, then slight lead back, then finish with arms, then arms forward, torso forward, knees bend. You can also focus on keeping the chain/handle low and straight. You can work on cadence of the pull vs. the recovery. Pick an area of performance to focus on.

Get Fit Min 28-56 (AMRAP – Rounds and Reps)

8 Rounds

3:00 on 1:00 off

250/200m Row

Max Rounds of “Cindy”

**1 Rd of Cindy=

5 Pull Ups

10 Push Ups

15 Air Squats

-The Row is a buy in at the start of each 3:00 window. Then you’ll work through Cindy, picking up where you leave off each interval for a single Cindy score at the end.

Competitor Extra (No Measure)

Front Squat 10-10-10-10

-First two sets are light and perfect ROM, focusing on speed out of the bottom. Last two sets are heavier and challenging. Take a chance on your final set.