Rowing Intervals

Main – CrossFit

View Public Whiteboard

Warm-up

Partner Rowling (No Measure)

Mobility

Front Rack Mobility (No Measure)

Foam Roll (No Measure)

Weightlifting

Med-ball Cleans (3×10)

Paused Front Squat (5×5)

50% of FS 1 RM (Concentrate on deepest depth possible with proper MLS. Sit at the bottom 3 seconds each rep)

Metcon

500m Row (Time)

Max Effort 500m Row
4 x 500m row
Rest 2-3 minutes between each row.
Record fastest time.
Attempt to have no more than 10 second difference between fastest and slowest times.

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