COFFS COAST CROSSFIT – CrossFit
Warm-up (No Measure)
Rowing technique with coach.
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 500 Meters
Run 800 Meters
Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.