Happy Monday everyone! It's great to be back at it!  Sorry for the pause in programming, but I needed a week to recover from the 2016 Open.  Today, I wanted to announce officially that we do have another event on the horizon.  On May 6th, the die-hard Rowers at Green Mountain CrossFit will be rowing a Marathon (42,195m).  Some maybe going at this feat alone and others will be sharing the work, but our rowing machines will be getting some distance added to their lifetime meters.  The workouts programmed here over the next several weeks will be a great addition to a gradually duration building training plan leading up to May 6th.  If you are someone who'd like to tackle this marathon with our GMCF Crew Team, please email me at cady@greenmountaincrossfit.com  If you are local, please consider joining us (on your own or with friends)!!

Warm Up:

Pick Drill Row While Partner Completes...

  • 10 Contralateral DeadBugs
  • 10 Ipsilateral DeadBugs
  • 20 Plank Shoulder Taps
  • 20 Mountain Climbers
  • 10 Good Mornings
  • 10 SLDL
  • 10 Alt Russian Lunges
  • 10 Back Squats

Workout:

AMRAP 20 min

  • 6 Evil Wheels - Partner 1
  • 12 KB SDHP - Partner 2
  • 12 Jumping Lunges - Partner 1
  • 6 Burpees - Partner 2
  • 12 Cal Row - Partner 1

*after the first round, Partner 2 begins with the Evil Wheels and partners alternate movements from there.  So on and so forth from their for the duration of 20 minutes.  

Score = Total Rounds + Reps