Thursday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Lacrosse Ball Back and shoulders

Banded Rowing technique

Rowing Warmup

500m Row

gradually increasing pace

Skill & Technique

Metcon (No Measure)

5 sets

500m Row

Rest 3:00m
Record best time under 500m Row below.


Row Pace is capped at 3:00m

Start out at a moderate pace for first 3 sets, gradually increasing. Plan to make your fastests attempt on set 4. If you feel you could have gone faster try again on set 5.

If you aren’t feeling it, pace all 5 sets out at a steady aerobic pace throughout.

500m Row (Time)

Max Effort 500m Row