Warm-up: Front Lever practice followed by 10 minutes of review on the C2 Rower Workout: Four rounds for time of: Row 500 meters Rest 3 minutes (actively) Post times to comments. Cool-down: Spend 5 minutes rolling out the glutes, hamstrings, and quads! NOTE: Your row splits should be within 5 seconds of each other. Every second you go over your 5 second limit is a foul. Each foul constitutes a 5 burpee penalty.Powerlifting: 3 x 10 hip extensions 3 x 5 GHD sit-ups Dynamic effort deadlift 2-2-2-2-2-2-2-2-2-2 3 x 10 Reverse Hypers 3 x 60 sec FLR 2 x 100m backward sled drag (toe heel action) 50 band good mornings “The Grip” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov] Games Vault: Womens Triplet Sprint, Heat 5 – video [wmv] [mov]
