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Row

29
Sep

Row

CrossFit Invigorate – CrossFit

Rowin: Metcon (8 Rounds for time)

Rowing splits

Find your best or latest 2k row time and ÷ it by 4 to find your per 500m pace. Once you find your pace, your first working set will be your 500m pace + :10 seconds. You will do a recovery row in between sets + :30 pace of your 500m .

For example first 2 sets if my pace is 500m/2:00

Set 1 – 500m/2:10

Rest- 500m/2:30

If you don’t have a 2k recorded, double your Jackie row time for 2k.

Set the rower for interval 500m w/ no rest

Workout

2x ( 500m at your 2k pace, followed by recovery 500 m +:30 your 2k )

2x (500m at -:05your 2 k pace, followed by recovery 500m +:30 your 2k pace )

2x (500m at -:10 your 2k pace, followed by recovery 500m +:30 your 2k pace

2x (500m at -:15 seconds your 2k pace, followed by recovery +:30 your 2k pace

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