H3 – Blue Ridge CrossFit

H3

Blue Ridge CrossFit – HDS-Hybrid Athlete

Metcon (Distance)

“Just Rowing”
500m Row Warm Up

1 Min Row Max Effort

1 Min Rest

1 Min Row Max Effort

1 Min Rest

1 Min Row Max Effort

Record distance of all 3 rows.

5000m Row (steady pace)

3 Rounds of 1 Minute Max Effort Pull Ups

Accumulate 10 mins of Plank and Side plank. Alternating from plank to side plank.

200 2 Count Flutter Kicks