Come spend the morning with your CrossFit Pickering Family! 🙂
there is only one class today at 9:30 until 11 am.
We will have 2 short wods today. So much fun! Coach Mark has something delicious planned I’m sure!
Mark has programmed some great workouts for our rowers this week:
3 x 2000m / 1 min easy between each 2000
8 x 1000m / 1 min easy
Row eight 1000 meter pieces. Row for one minute at light pressure between each 1000.
5 x 2000m rate change 24-26 / 2 min easy
Row five 2000 meter pieces. In each piece change the rate every 500m. The first 500m @ 24 spm. Then 500m @ 26 spm. 500m @ 24 and 500m @ 26. Row for two minutes at light pressure during the rest period.
1/2 Marathon Training
ROW for 60 minutes – set intervals at 10 minutes on/no rest in between. Compare distances travelled in each of the six intervals. Experiment with stroke rates between 22 and 26 per minute