Today, we have an opportunity for interval training using the rower. If you want to perform this workout as prescribed with the 3-minute rest between row distances, then please register in the 8 a.m. group class. Due to the limited rowers, for the 10 a.m. class, we will partner with someone who has similar rowing times as you. We will keep track of how long it takes us to row the distances and add these times to log in to ZenPlanner.

A good read: Rowing for CrossFit

Warm-up:

3 rounds:
1:00 minute row, easy pace, moderate pace, hard pace
10 Down dog to push up
10 Goblet squats
10 alternating elbow-to-instep

Tech:

Workout Tips with Adrian Bozman: Rowing Efforts

Rowing

WOD:

For time:
Row 1,000 meters
Rest 3 minutes
Row 750 meters
Rest 3 minutes
Row 500 meters
Rest 3 minute
Row 250 meters

Cooldown:

:30-second each side:
cobra pose
scorpion stretch
hamstring/glute stretch
hamstring stretch
quad stretch

Enjoy!
Motor