Then… Review Rowing Technique
I. Row 2k Time Trial
II. 5 Minutes in Pike Stretch
Scaling Levels for all abilities will be provided by your coach.
Hit The WOD
*Athletes must be cleared by the coaching staff in order to follow the Competitors Program. Please contact Kevin.Houston@albanycrossfit.com for more information.
ACF Endurance Team:
3-7 intervals of:
*1 minute rest between intervals
2-4 intervals of:
*Rest 5 minutes between intervals; hold 5-10 seconds
3 intervals of:
5K at 10K Time Trial pace
*5-10 minutes rest between intervals; hold with 2-3 minutes