Spark CrossFit – JUST MOVE

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

150m Row

10 Alt. Groiners

10 Scap Push-ups

10 Sit-ups

*After the general warm-up, move into your specific teaching for the row

Metcon

Metcon (Time)

“THE 1500”

3 SETS

500m Row

-2:00 Rest b/t Sets
All. About. The. Row. For the 3×500 we want to see athletes match their pace each set OR improve slightly each set. Your pace for all rows should be uncomfortable but not PR pace. This workout is as bad as you make it…and it’s worse when you need to repeat 3 rows at a fast pace.

Should be looking to keep rows in the 2:00-2:30 range. Fittest will be rowing around 1:42-1:45 while most athletes will be in the 2:00 range.