Rowing Kalsu PR

My lower body is a little sore in several places. My shoulder didn’t seem to bother me as much during the night. Slept in until after 7:30! I guess I’m by myself until after Christmas.

Warm-up

  • 5:00 BikeErg (2,516m)
  • 30 PVC Passes
  • 5 DB Push Press (35#)

Conditioning

Rowing Kalsu

  • 100 cal Row
  • EMOM – 5 Burpees over the Rower
    *start with Burpees at 0:00

I’ve been wanting to do this one for months. Almost three years ago it took me 8:40. A long time before that, spending the entire first minute on the rower (incorrect way to do it), it took me 7:52. Today it took me 7:41!! 💥

I got 15 calories in each of the first two rounds and slowed to about 1,200 cal/hr after that. I had 9 or 10 cals left for the final push. I was getting done with the burpees by :20 every round.

4 Rounds

  • 2:00
    • 20 cal BikeErg (standing)
    • MAX DB Push Press (40#)
  • 2:00 Rest

I went 10-18, 15-12, 14-15, and 15-15 for totals of 28-27-29-30. Would not have expected to be able to increase.

10:00 TrueForm Walk

Just something extra to cool down. Went 1.23 km.

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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