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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Tuesday 13th June 2017

Today's Training

Skill - Rowing Technique

Efficient Rowing Technique and how to effectively adapt Pace and Stroke Rate dependent on the workout.


5 rounds for max reps

90 seconds per station:

Row (Calories)

Burpee Plate Jumps (20kg Plate)

Assault Bike or Ski-Erg (Calories)



Competition Training

Team WOD

In teams of 4 complete 3 full rounds each:

Individual team members filter into the workout once the team member in front of them has moved onto the next exercise.

Run 200m

20 Shoulder to Overhead 50/35kg

10 Burpee Pull Ups



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