Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
The needs of Olympic athletes and our grandparents differ by degree not kind. Skiers, mountain bike riders and housewives have found their best fitness from the same regimen.
--www.crossfit.com
Row 1000m (4:02)
foam roller
Rotations
Goblet squat stretch
500m row
25 push ups
400m row
20 push ups
300m row
15 push ups
200m row
10 push ups
100m row
5 push ups
(9:33)
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