Posts Tagged: 500m Row Sprint


Skill: Double Unders, For 8¬†Minutes: (40 seconds on / 20 seconds off) Max rep DU (Score high and low) Then: Row 500m for time rest as needed Row 1000m for time   CrossFit Wappoo – James Island – Charleston, SC


Row 4 x 500 meters (at approximately 80%, 90%, 95%, 100%, respectively.  Allow rest for heart rate to recover) Ab-mats/push-ups: 30-20-10 4 Minutes cumulative plank hold Row 500 meters at recovery pace CrossFit Wappoo РJames Island РCharleston, SC