Rowing Intervals

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

Med Ball Partner Pass (No Measure)

3 Way 2×10 Reps – 5 Burpees between
each set of 10
*30 total burpees

Mobility

6 mins

Pass Throughs (No Measure)

2×10

Static Hip Ext Holds (No Measure)

3×30 sec

Gymnastics

Pull-ups (5×8)

* Do not use bands. Use a box and keep your resistance consistent through range on the way up and on the way down.

Metcon

Rowing Intervals (2.19.14) (6 Rounds for time)

1000 M
800 M
600 M
400 M
200 M
100 M
* Work/Rest ratio close to 1:1 as possible

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