Call Us: (720) 335-5591

Row Intervals

15
Jan

Row Intervals

CrossFit Surge – ENDURANCE

Endurance

ROW: Metcon (Distance)

5′ easy rowing to continue warming up

5′ at moderate pace (~26 spm)

1′ at 2K pace

4′ at moderate pace

1′ at 2K pace

3′ at moderate pace

1′ at 2k pace

2′ at moderate pace

1′ at 2k pace

1′ at moderate pace

1′ at 2k pace

Finisher

5 x 1′ on 1′ off

For 1′ ON you’re rowing at high intensity (2k pace)

For 1′ OFF you’re off the rower completely

Leave a Reply