Rowing Intervals

Main – CrossFit

View Public Whiteboard

Warm-up

100 DUs/DU Practice (No Measure)

Warm-up (No Measure)

3 Rounds
10 Air Squats
10 Pushups
10 Mountain Climbers each side

Mobility

Couch Stretch (No Measure)

Super Squat (No Measure)

Weightlifting

Back Squat (5, 4, 3, 2, 1, 15)

*2-3 warmup sets
*Not a PR day, each set should feel heavy, but you
should have atleast 1-2 reps “in the tank” each set

Metcon

5 x 250m (5 Rounds for time)

*Make each interval faster than the last
*2 min rest between each round

Cooldown

Stretch 5-10 mins (No Measure)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s