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!