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Thursday 2 August

Watch the vid from my buddy Shane @ CrossFit Invictus to get some great rowing tips for the 500's today.  I've worked with him a couple of times over the years and he's helped iron out a few flaws in my own technique.  Most CrossFitters think rowing sucks, but if you get better at it, it starts to suck less; crazy I know!!

Workout

Back Squat 4 x 8
DB press 4 x 8

Then,
Row 500m
Rest 90-120sec
Row 500m
Record each time.

Then,
5 min Plank hold in pushup position
- EMOM 10 pushups
- each rest = 10 extra pushups to be performed at the end.

HAVE YOU GUYS FILLED OUT YOUR FITNESS LEVEL SCORE SHEET YET?!

HAPPY BIRTHDAY TO STEPH VERHOEFF!!

Thu
Thu2
Thu3

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110kgx 4, 17.5kg on 3 mins. 1.50sec,2mins 120 sec rest on 500m row .

Posted by: bosun | August 02, 2012 at 05:30 PM

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