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SEATED ROW

Virtuosity – performing the common uncommonly well.

It’s fair to say that just about every traditional gym has a seated row in some shape or form and on the surface, this is a relatively simple movement to perform. However, don’t let the simplicity fool you, there are a number of subtle elements that you want to make sure that you’re nailing if using the good ol’ seated row – check it out below.

CROSSFIT WOD – JUNE 16, 2017

8 min – max rounds

  • 3 Rope climbs

then max rounds with the remaining time:

  • 5 knees-to-elbows
  • 15 American kettlebell swings (24/16kg)
  • 10 goblet squats (same)

Get through the rope climbs as fast as possible, even if it will affect your first round of knees to elbows. The grip will be fatigued, so be prepared to break up the first round of kb swings. Watch out for a hyper extended lumbar on the kb swings! We want to make sure that the back stays flat on both the bottom and the top of the swing.

EMPOWER GROUP X CLASSES – JUNE 16, 2017

Shred

15 min AMRAP

  • 5 Pull ups
  • 10 Toes to bar
  • 15 DB goblet squats (20/15kg)

Empower45

15min AMRAP

  • 5 Pull ups
  • 10 Toes to bar
  • 15 Box Jumps (24/20”)

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