• Row


    CrossFit RTB – Row Class

    Warm-up

    Strength

    Single Leg RDLs

    3 sets of 8 reps

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 30 minutes:

    400m Row

    24 Slam Balls

    30 Wall Balls

    Single Arm Farmers Carry – down with R/ back wirh Left

    400 m row

    24 Curtsy lunges wirh slam ball R/L= 2

    30 Over head walking lunges with wall ball R/L = 2

    Single Arm Waiters Carry – down with R/ back with Left

    Core

    5 min Abs

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