Tuesday, June 25th Crossfit Workout of the Day
Today’s metcon is all about rowing efficiency. In this video, UCanRow2 master instructor Cassi Niemann takes you through the reverse pick drill to maximize your power output and improve your overall stroke. Try applying these techniques to today’s workout and see how much it helps!
Warm Up
2 rounds:
3 wall walks
5 strict pull ups
10 scap push ups
5 inchworms w/ push up
10 hollow rocks
10 banded presses
Skill
Handstand push ups
Level 1:
5×5 handstand push ups at most challenging scale
Level 2:
5×8-10 handstand push ups
Level 3:
5 x max set strict handstand push ups
Level 1: 0-3 hspu
Level 2: 8+ kipping, 1+ strict hspu
Level: 15+ kipping, 5+ strict
Conditioning
3 rounds for time
500m row
100 double unders
20 C2B pull ups
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