“Not Your Grandpa’s” One Arm Row - AKA. “Kroc Row”

    x We previously worked up to a heavy set of 12.  We are moving the volume up to 15 and asking you to do 3 sets at the same weight.  This means that you will want to use something in the neighborhood of 80% of your heaviest set of 12 so you can hit all three sets successfully.  For the sets of 15 and greater (hint hint)... you may support yourself with the opposing hand.  

    x Rep Scheme - 3 x 15, across  (week 2, add 2.5-5#)


Single Leg Glute Bridge/Raise

    x Rep Scheme - 3 x 8 each leg, build to a heavy-ish set 

    x the weight will need to start at less than half of your best normal glute bridge for 15



Teams of 3: 

Row 180/120 Calories as a team

**switch every 15/10 calories

Every Time you get off the rower perform one of the following NOT FOR TIME (but be ready for your turn on the rower):

Option 1

10 Pullups or Ring Rows

10 V-Ups

 **toss in a rope climb if you’re feeling froggy

Option 2

5 Bar Muscle Ups

10 Toes 2 Bar

1 Legless Rope Climb



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