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Components

500m Row

500m Row

500m Row

Shoulder H.J.

Settings

Workout

07Oct2015

Row, Row, Row your boat.

Warm-up

Warm Up # 8 (Shuttle)

**Shuttle Distance Set @ 30 ft.
**Reps are down & back.

3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog

Stretches: T-Spine Smash, Band Pull, Banded Hip Flexor

Strength & Skill

Review Rowing techniques & common issues

Metcon

Three 500m Row Time Trials, rest as needed in-between

500m Row (Time)

Max Effort 500m Row

500m Row (Time)

Max Effort 500m Row

500m Row (Time)

Max Effort 500m Row

Homework

Shoulder H.J. (50 / 50 Reps)

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, October 07, 2015

Clients:

Leaderboard

Men's 500m Row
Trenton Campbell	08/13/2013	1:27
Justin Fadler	06/15/2016	1:29
Justin Stein	02/01/2017	1:30

Women's 500m Row
Ninette Campbell	02/01/2017	1:45
Kristen Wall	02/11/2015	1:45
Valla Bethel	02/11/2015	1:53

Male Clients

1

Anthony
Hodges

6:00 PM CrossFit

1:30

1

Grant
Burdeau

5:00 PM CrossFit

1:30

2

Kent
Higginbotham

6:00 PM CrossFit

1:31

3

Andrew
Stitzel

6:00 AM CrossFit

1:34

4

Chad
Miller

4:00 PM CrossFit

1:36

5

Brian
Burke

6:00 AM CrossFit

1:38

6

Jeff
Farris

6:00 PM CrossFit

1:42

7

Micheal
Young

9:30 AM CrossFit

1:43

8

Mike
Conway

6:00 AM CrossFit

1:55

9

Scott
Dougherty

6:00 AM CrossFit

2:00

10

Rob
Garrison

9:30 AM CrossFit

2:05

Female Clients

1

Ninette
Campbell

4:00 PM CrossFit

1:48

2

Valla
Bethel

4:00 PM CrossFit

2:02

3

Amy
McBride

5:00 PM CrossFit

1:54

4

Private

9:30 AM CrossFit

2:07

5

Samantha
Williams

4:00 PM CrossFit

2:13

6

Linda
Boman

6:00 AM CrossFit

2:29

7

Sarah
McCracken

6:00 PM CrossFit

2:35