Row & Ski Intervals

Warm-up

  • 3:00 TrueForm Run (0.56 km)
  • 2 Sets
    • 10 Hamstring Curl (w/ Sliders)
    • 5 Dragon Flags

Conditioning

5 Rounds

  • 2:00 Row
  • 1:00 Rest
  • 2:00 SkiErg
  • 1:00 Rest

I held sub 1:43 on the row for 583, 584, 586, 588, and 590 meters. I think I was in the 1:58 range on the skier for 508, 510, 512, 513, and 518 meters.

Midline

4 Sets

  • 20 alt V-ups
  • 20 alt Renegade Rows (40# DBs)
  • 10/10 Partner Banded Rotations/Holds (blue)

This was a really good core workout.

Stretching

  • 2x30s Dead Hang Partner Push
  • Butcher’s Block (35#)
    • 2×10 reps
    • 2x30s holds

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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