Thomasville CrossFit – CrossFit Advanced
Back Plane (Distance)
3x500m at easy pace w. 60 sec rest,
1x400m at moderate pace 2. 60 sec rest.
1x300m at fast pace w/60 sec rest
1x 100m at sprint pace
1x500m recovery row w/ 60 seconds rest
1x100m at sprint pace
1x500m easy recovery row w/ 60 second rest
1×60 sec max effort row for max distance w/60 sec rest and 500m easy recovery row
Everything leads up to the core of this row workout. all your attention should b e focused on the final 60 sec max effort interval. you will define your easy, moderate, and fast intensities however, your 60 sec final interval is max effort!