Rowing – Sat, Feb 11

CrossFit Fixx – Rowing

Warm-up

Foam Roll 3:00

Line drills – 25m each

Samson lunge w twist

Inch Worms

Side shuffle (right down, left back)

High Knee/knee hug

Butt Kicker/quad stretch

Coach led sprint start drill

practice 5 quick pull/push, rest :20

Repeat for 7 total “rounds”

*REMIND FORM POP – Leg drive, hip swing, arm pull and release, lean forward, THEN legs bend back to the catch.

Row Zig-Zag (Time)

Row 250m

Rest 1:00

Row 750m

Rest 1:00

Row 250m

Rest 1:00

Row 750m

Rest 1:00

Row 250m

Rest 1:00

Row 750m

** 250m is meant to be faster pace

750m is meant to be moderate…

22:00 Time Cap

Cool Down

5:00 row – no straps, focus on nasal breathing

Banded leg stretches – ham, inner and outer thigh

POPULAR POSTS

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx