CrossFit Fixx – Rowing
Warm Up
10:00 Warm-up:
3:00 Foam Roll
:30/:30 Groiner w/twist
1:00 Seated wide-legged forward fold
on ROW(erg)
1:00 Straight legs, hip swing + pull
1:00 1/2 Slide Stroke
1:00 Full Slide Stroke
2:00 AMRAP 5 hard push, 5 easy
7500 m Row (Time)
Set Row(erg):
Menu/Select Workout/New Workout/Single Distance/ 7500m
* Every 500m, 5 Hard Push with legs, then settle back in to steady strokes.
24-28 Strokes per minute…
35:00 Time Cap
3:00 easy paddle recovery and foam roll
