Warm up

Post workout Row

Warm up to the Crossfit Warm up

Damper setting: 6

20x0:30/0:30r

4x500m/1:00r, Damper setting: 6

Warm up

Damper setting: 5

Damper setting: 10

v1:00/1:00r...7, 240 KBS, Damper setting: 6

Warm up

For every three minutes rowed perform 100 SU (performed 600 SU overall)

Warm up

v1:00/1:00r...7, 205 KBS

Warm up

2x500m/1:00r

Damper setting: 5

4x2:00/1:00r, Damper setting: 6 (Max calories for 2:00 interval was 40)

5x2:00/1:00r, Damper setting: 5 (35 calories ave. per interval and between 519-533 meters)

7x3:00/1:00r (50 calorie ave. per interval and between 760-775 meters)

Warm up

v1:00/1:00r...7, 240 KBS