High Point CrossFit – CrossFit


Metcon (Time)

25min Time Cap

5 Rounds for Time

500m/425m Row or Bike (.65m/.55m)

400m Run


2 Rounds through

:30sec Arms Only Rowing (the pick drill)

:30sec Arms and Body Rowing, (body hinge and finish with arms)

:30sec Legs and Body Rowing, (leg drive, strong back and lat engagement)

:30sec Half Stroke Strong Finish, (pushing with legs and finish through body)

1:00 Full Stroke (put it all together, legs then body then arms on drive, on recovery arms then body, then legs)