CrossFit Evergreen – CrossFit
Boat Race (Time)
“Boat Race”
https://ctstorageprod.blob.core.windows.net/videos-coaching/row-recovery.mp4
3 Rounds For Time:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds.
coring
Score | Total time to complete work, including rest. Stimulus
Athletes will be challenged to push the pace each round in this workout. The big goal here is to see if you can complete each round in roughly the same amount of time or even speed up each round.
Modifications
500 METER ROW
Reduce Distance
400m Ski
1000m Bike
400m Run
25/20 Calorie Assault/Echo
2:00 Effort on Air Runner/Treadmill
400 METER RUN
Reduce Distance
500m Row
400m Ski
1000m Bike
25/20 Calorie Assault/Echo
2:00 Effort on Air Runner/Treadmill
30 x 10m Shuttle Run
Accessory Work (No Measure)
Killer Core
3 Giant Sets For Quality:
5 Dragon Flags
10 Wood Choppers (Each Side)
25 Hanging Hollows
Rest 2 Minutes Between Giant Sets