The Main Line CrossFit Ardmore – Rail Yard Fitness
Warm-up
Row vs. Plank
Partner up
200 m row while partner holds plank
switch
complete 3 rounds each- total of 600 m row
Metcon (AMRAP – Reps)
Workout
6 AMRAP
10 ring rows
10 weighted lunge
10 cal row
rest 1 min
6 AMRAP
10 bicep curl
10 jump rope
10 chest press w/ bridge
rest 1 min
6 AMRAP
10 barbell rows
10 squat jumps
10 press
rest 1 min