Warm-Up | Performance & Fitness
One set of:
“General Running Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
Run x 200m

Followed by…

Two sets of:
Box Step-Up x 10 reps
Hand Plank Shoulder Taps x 20 reps
Row x 30 seconds

Then…

“Roxy #1″
For time:
800 Meter Run
800 Meter Ski Erg or Row
800 Meter Run
40 Box Jumps (24″/20”)
800 Meter Run
40 Push-Ups
800 Meter Run
800 Meter Row or Ski Erg

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Scott
Scott
May 3, 2024 12:33 pm

New around here.
26:00. First time running in a while and my calves are feeling it.

Kortney
Kortney
April 25, 2024 9:38 am

29:09 row

Allen
Allen
April 25, 2024 8:23 am

31:00 row

Ryan
Ryan
April 24, 2024 8:57 pm

37:02 (RX, rowing, 24”box) what the fuck did I just put myself through. Lol

Last edited 27 days ago by Ryan
Daniel Gerrity
Daniel Gerrity
April 24, 2024 7:59 pm

28:19 (rowing)

Noel Smith
Noel Smith
April 24, 2024 1:43 pm

31:28. Row instead of ski. 20lbs vest

Fabien
Fabien
April 24, 2024 8:39 am

25min35sec , thanks 👍

Dario
Dario
April 24, 2024 8:29 am

“Roxy #1”(29’:13”) (with rowerg concept2 and box 24″)

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