500M Row Repeats

Ryan Wolf – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds, increasing pace:

1 minute Row

1 round Cindy
Pre-WOD Mobility:

MBOD (2 min each side)

T-spine rake/roll (3 min)

Metcon

500m Row (Time)

Max Effort 500m Row
Rest as needed in between efforts

500m Row (Time)

Max Effort 500m Row

500m Row (Time)

Max Effort 500m Row

500m Row (Time)

Max Effort 500m Row

500m Row (Time)

Max Effort 500m Row

Post-WOD Recovery

Seated hamstring stretch (4 min hold)

Shoulder rotator smash/floss (2 min each side)