FRIDAY

STRENGTH:

overhead squat

3/3/3/3/3

Find your 3 RM

CrossFit WOD:

16 X 250 m row

Rest 30 sec

*** You can set the erg (rower) up for 16 intervals with a 30 second rest

Check out this video on rowing technique. Jason Khalipa keeps it simple. Rowing technique is the first thing I teach in elements and it’s the first thing that everyone forgets. Do NOT row fast and crazy! You will get NO WHERE fast and not have enough gas left in the tank to finish your workout. I’ve been telling everyone over and over again long hard pulls. Wait until the handle passes your knees before you bend your knees. Use your legs, hips and arms and then reverse.