CrossFit Mt Juliet | Rowin’ Rowin’
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Rowin’ Rowin’

28 May Rowin’ Rowin’

CrossFit Mt Juliet – CrossFit

View Public Whiteboard

Back on the chain, gang

Warm Up/Mobility

Junkyard Dog Warm-up (No Measure)

5x Each Partner

P1: Sits w Legs straight in front of body, arms out in T

P2: Jump over 1 arm + Legs + 1 Arm x 5



P1 stars at the bottom of push-up while P2 (2 foot take off) over their body. P1 Comes to the top of Push UP while P2 Army crawls under their body switch after 5 Reps

Metcon (Time)

3 Rounds for Time*

1000M Row

80 Wallball Throws

60 Sit ups

*P1 works while P2 Rest. Athletes must switch every 250 M. Complete in order. WB and Sit ups can be split.

Optional Finisher

Metcon (No Measure)

Teams of 2

3 sets Max Reps

:45 Russian Twists

:15 Rest/Transition

:45 Plank Hold

:15 Rest/Transition

– P1 performs Russian Twists while P2 Holds Plank

Post Workout Mobility

Pigeon pose

Couch stretch

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