C2 Rowing:

Warmup:  damper 3; work time 2:00 and rest time 3:00

Body of Workout:  Between parts 1 and 2, padle through a complete cycle of work and rest for a total of 7 minutes of rest.  Row the pieces with high intesity but consistently.  Try to avoid “flying and dying” as the workout progresses.

3 intervals
work time: 2:00
intesity:  4
target spm:  26-28
rest time: 3:00

3 intervals
work time: 2:00
intesity: 4
target spm: 28-30
rest time: 3:00

Cool down:  light paddling and stretching

Crossfit:

Endurance:  ROM drills – 8 laps

Warmup:  10 squats/10 rollovers/10 oh squat/ 10 wall balls/ 10 ring rows/ 10 pushups

Working Capacity:  for time

50 box jumps
Rope ascents 5 or 30 pullups
50 KB swings
50 situps
50 dumbell hand power clean
800m run
50 back extensions

Stretch!

Endurance:  ROM drills – 1 m run

Warmup:  30 squats – 20 rollovers – 30 oh squats

wrist mobility – 10 pvc elbows high & wide

Working Capacity: 

• 16-14-12-10-8-6-4-2-1
• Overhead squats (weight appropriate)
• sdlhp
• burpees
• 200m run

Durability:

• 40 flutterkicks
• 20 wall ball situps