Main – CrossFit

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cfw 2 (No Measure)

500m Row/ 400m Run
Lunge Complex
10 Wall Squat
10 Wall Angels
20 Face Pulls
20 KBS
10 Back Ext
10 Dead Bug ea side

Overhead Squat (5 rounds of 3 @70-75%)

Metcon (Time)

1000m Row
800m Run
100 DU
75 ABMAT
50 KBS 24/16
25 HRPU

Rx+ 32/24

Click the picture below for a great article by Tabata Times on how to improve your ROWING TECHNIQUE