Greenbrier Fitness – Rowbotics
Warm-up
On Your Own (No Measure)
500m Row / 400m Run
Hip & Shoulder Complex
Warm-up (No Measure)
Rowing Form & Technique
Aerobic Capacity Training w/ Kristen
Metcon (AMRAP – Reps)
Partner Row (20 min)
1000m Row
750m Row
500m Row
250m Row
100m Row
While one partner row, other partner does air squats until section complete. Then switch. If finished before 20 min go back up the ladder.
Midline Strength
Metcon (AMRAP – Reps)
4 Rounds
1 min Abmat Sit-ups
1 mins Bicycles
1 min Russian Twists
1 min Flutterkicks
1 min Plank
CROSSFIT GROWL 