Rowing – Sat, Jan 14

Announcements

5:30pm M-F class starts Monday, Jan. 16th!! (5p & 6p combined) Mark your calendars!

T-shirt/Tank/Zipper Hoodie preorder is LIVE! See sign up sheet on front desk. Preorder ends 1/21!

Nutrition Kickstart begins Jan. 16th! 6-week program to get your nutrition dialed in for 2023

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)