Rowing intervals!

Rowing intervals!

FitCity CrossFit – CrossFit

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(No Measure)

200m Run

5 mins of the following:

10 DB Snatch

10 Sit Ups

10 Lateral Lunges

Squat & Shoulder Prep


Metcon (AMRAP – Reps)

2 min Row

2 min Double Unders

2 min KB Swings (53-44/35-26)


*20 second transition

*Rest 1 min between rounds

Cash Out

Metcon (No Measure)

Tabata Plank Hold

*Optional Weighted


(No Measure)

Strap Stretch

Bridges x3

LAX Shoulders & Calves

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