Row…. Row Fast

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

200m Row

10 Lateral Lunges

10 Ring Rows

:15 Hollow Hold

10 Scorpions

Coaching

Row Technique

Sprint vs. Distance

Metcon

1 min Max Row (Distance)

1 min Max Distance

400m Row (Time)

300m Row (Time)

200m Row (Time)

100m Row (Time)

100m Row