Rowing – Sat, Jan 14

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CrossFit Fixx – Rowing

Warm-up

3:00 Foam roll back and legs

Then…

3 Rounds

1:00 Row (easy/mod/fast)

4/side groiners w/twist

With a 15# plate, complete 10-15 calf raises off the edge

5 Slow bootstrappers

Finish with 8 sets of:

5 hard leg push/10 easy

Damper 4-7

Row’d Royalty 23.1 “Shut up and Row” (Time)

6 Intervals of 250m & 45s rest

Then…

1 interval of 1500m

Score: Fastest 250m time & total time (incl. rest)

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