Crossfit Affliction » Rowing / Assistance Movements

Rowing / Assistance Movements

Warm Up

Mobility and Line Drills

Workout of the Day (WOD)

Rowing 10 Rounds 1 min on 1 min off

Total Meters = Score
then:

Assistance / Skill Movements
Ring Dips 3 Sets Max Reps
Good Mornings 3 Sets x 10 Reps
Chin Ups 3 Sets x Max Reps

Cool Down

Stretch and Mobility

Filed under: Main

G, on March 29th, 2011 at 8:18 pm :

2857m
was kipping allowed on the chin ups? Does it matter?
Abby, on March 29th, 2011 at 11:45 pm :

2970 row
4, 3, 4 no kip chin-ups
Ring dips, practiced…no rx ring dips for me yet.
Charlie, on March 30th, 2011 at 12:53 am :

3008m
Ring dips: 12-12-9 (strict)
Chin-ups: 15-12-10 (strict)
Steve B, on March 30th, 2011 at 12:59 am :

3064 Row
Diego N, on March 30th, 2011 at 3:58 am :

3177 Row

7-7-6 ring dips
10-9-9 chin ups
kelly, on March 30th, 2011 at 11:52 am :

2669 Row