Row & Row

Even though I was up late watching the games last night I got up and went in for 9am. Good crowd this morning.

Warm-up

Line Drills

Conditioning

Team of 3

  • Accumulate 6,000m Row
  • Rotate every minute. After getting off the rower:
    • 15 Burpees
    • 50 Double Unders

Teamed up with Tom and TJ. I started and averaged about 1:48/500m throughout, feeling good on the rower. I got through my 9th row and Tom finished off the 6,000, but I finished that round of burpees and my double unders at 25:41. I kept a nice steady pace on the burpees, but missed quite a bit on the double unders. Ended up getting 20-25 seconds of rest each round. Our team averaged just over 230 meters per turn.

Reminded me a lot of two workouts we did last year with these movements:

I’m beginning to think this is my triplet!

Started feeling some soreness in my hamstrings after sitting at home.

After lunch I did more rowing.

Engine Builder – Anaerobic

10 Rounds

  • 20s Row
  • 1:40 Rest

Didn’t bother to warm-up. My distances were 113-114-112-113-115-114-115-113-115-115 meters. I was under 1:30/500m by the third pull and kept it at about 1:27. My average pace for the workout was 1:27.7, which is also the pace when getting 114 meters. Recovered really well between intervals, so probably should have gone harder.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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