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Row Intervals

27
Nov

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

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