Crossfit Garage – CrossFit

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Metcon

2k Row (Time)

Max Effort 2k Row
Damper Setting Tips

Strategy

Technique/Stroke Breakdown

Warm-up

Skills

Turkish Get Up (1×3)

Following row – technique break down/practice. Use KB or DB. Log heaviest 1×3

Accessory Work

*OPTIONAL* for Quality

Following Row and TGU portion:

3 Rounds:

10 Banded Lat Pull-downs

15 Ring Rows

:30 Accumulated Hanging L-Sit

Bright Spot

500m Row (Time)

Max Effort 500m Row

1000m Row (Time)

Max Effort 1000m Row

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