Today's workout is all about sprinting. The 250m row or 200m run are short sprint distances that test your ability to go maximally for about 1 minute. You will have about double the rest time in between each effort which will test your ability to fully recover. Today's workout is all about increasing the heart rate and then letting it decrease before you go again.
If you row for today's workout, you will do a race start for each piece. Watch today's Technique Tuesday video for a reminder of the race start. Remember, the race start is 3-5 short strokes with proper technique. The stroke sequence stays the same. i.e. legs, back, arms, arms, back, legs, you just shorten the distance you come forward in the recovery. Stay focused and keep your chest up. For today's short distances, a race start and power 10 will get you more than halfway through the piece. Good luck!
Work on your goals & goats
5 x 250m row
5 x 200m run
Rest 2 mins between efforts
You'll go for a personal record on one of these attempts.
This workout is used by Beyond the Whiteboard to determine your Speed Fitness Level.
#FITITFORWARD Week 2- This week teach a friend to do a push-up. Post the picture to FB or Instagram with #truespiritcrossfitandyoga and #fititforward and your friend could win FREE FOUNDATIONS. Be sure to bring 'em to Guest Days April 8 or 9.
Happy Birthday Theresa!
We hope your special day is full of love, laughter and perhaps a few double unders:-)
Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!