Crossfit WOD – “Hand Bag and Midline”

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“HAND BAG”
For Time:
50/35 Calorie Bike/Row
100 Double-Unders
800 Meter Wreckbag Run (50/35)
100 Double-Unders
50/35 Calorie Bike/Row

Midline Cash Out
25 GHD Sit-Ups
50 AbMat Sit-Ups
200M Meter Sled Drag (3/4 bodyweight loaded)

A tough workout beginning and ending with a long row. The way you start your row may be the difference in how smoothly your row goes. Here is a start sprint technique by Coach Shane Farmer that may help in getting your rower up to speed without crushing yourself early on.

 

 

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