CrossFit Evergreen – CrossFit
Skiers vs Rowers (Time)
3 Rounds for Time:
500m Row
20 Plank to Pike Ups on a rower seat
60 Second Side Plank (Right)
30 Second Ring Support Hold (Top)
60 Second Side Plank (Left)
30 Second Ring Support Hold (Bottom)
20 M&M’s
500m Ski
-These 3 rounds are for time. Let’s work on quality and intentional movements here. Work at a steady pace and form for your ski and row. Try to improve your row time with new techniques.
– The holds are ideally completed unbroken but if you break, just pick up where you left off when you start back up again.
– Score: Total Time
https://ctstorageprod.blob.core.windows.net/videos-movements/ring-support-top.mp4
https://ctstorageprod.blob.core.windows.net/videos-movements/ring-support-bottom.mp4
Prep
200m Row
100m Ski
10 VUps
10s Side Plank
10s Ring Support Hold (Top)
10s Side Plank
10s Ring Support Hold (Bottom)
Modifications
PLANK TO PIKE UPS
-VUps
-Mountain Climbers
-40 sec Plank Hold
RING HOLD
– Bar Support Hold
– Box Support Hold