Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up (No Measure)
15/12 cal machine
20m Walking lunge
10 Lying Windmills
500m Row at fast pace
250m Row easy pace
*no rest between sets
Refer to image below for distance conversion on other machines
Today we have a conditioning workout aimed to help develop your 2km row pacing.
The fast 500m row should be at your 2km PR pace, this is not a sprint.
The 250m easy pace row should take the same amount of time or slightly less than your 500m.
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
12 Strict HSPU / Shoulder Press
12 Bent over row
This AMRAP is for QUALITY. Go for bigger sets and rest between movements rather than doing “quick singles” just to get a better score.