In Workout of the Day

West Little Rock CrossFit – CROSSFIT

(No Measure)

Rowing mechanics!!


Synchronized rowing:

4 people at a time. Each group will perform 20 synchronized rows then switch with next group. Everyone will complete a total of 3 rounds of 20 strokes.

Metcon (3 Rounds for time)

1000m row battle!!!!

2-3 people per group. Each athlete will complete 3 max effort 1000m rows. The rest period between the rows will be when their opponents are performing their row.

*The faster you go, the less time they have to rest. Record your time for each set, as well as your best 1000m row time in the section below.

1000m Row (Time)

Max Effort 1000m Row

Jeff founded West Little Rock CrossFit in 2012. He has a background in personal training, sports team training, and nutrition coaching, with an education in exercise science from the University of Arkansas at Little Rock. He enjoys long walks on the beach and is the proud father of two rescue dogs.
Recent Posts