Row That Boat…..Half Marathon Rowing Event!
Who has been inspired by The Crossfit Games Full Marathon Rowing event?! Next Sunday the 26th is your chance to test your rowing endurance and capacity! We are holding a Half Marathon Row in place of Sebastian’s Endurance Class! All levels are Welcome and we will have scaling options for everyone.
A Half Marathon will = 21,082 meters on the Rower
We will have a Quarter Marathon Scaling option which will = 10,460 meters
If you are interested in taking part please click HERE. Registration is not required but will be helpful to gauge how many participants we will have. If you have any questions on scaling options or anything regarding the event please feel free to ask us about it!
Warm-Up
Coaches Choice
Strength
Back Squat
2-2-2-2-2
WOD
15 Minute AMRAP
60 Double Unders
40 Sit-ups
20 Kettlebell swings (1.5,1)
Level 2- (1,0.75)
Level 1- (0.75,0.5)
CFS Endurance Sunday – Southie Orange 10AM
Endurance Wod
5 rounds per wod, 45 sec rest between rounds
(A=30 Sec + B=60 Sec +C=30 Sec) = 1 Round
90 second rest between wods
WOD 1
A. Burpees
B. Shuttle Run
C. Shoulder Taps
WOD 2
A. Wallballs
B. Bike Cals
C. Hollow Hold
WOD 3
A. KB Lunges
B. Row Cals
C. Lateral Erg Hops
Weekly Strength/Benchmark Schedule – Click Here
At Home WOD
AMRAP:15
10 Burpees
15 Air Squats
20 Hollow Rocks