Boat Race

Barnes Corner CrossFit – CrossFit

Handstand Push-ups (Kipping)

On the Minute x 9:

Minute 1 – 7reps

Minute 2 – 5reps

Minute 3 – 3reps

If we do not have handstand pushups yet, complete as pike pushups off of the box. Coaches make sure our athletes are completing the Pike Pushups correctly. Our Athletes have a tendency not move correctly on the pikes. Have them focus on pushing their head through and toward the box.

Boat Race (3 Rounds for time)

3 Rounds:

Row 500 Meters

Run 400 Meters

Rest 3:00 between rounds.

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