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