We watch many of you jump on the rower and start pulling strokes. Rowing has a ton of benefits. When people ask about altering workouts due to certain injuries: rowing. When folks ask about trying to ramp up weight loss: rowing. When you want to improve metcon times: rowing.  And on and on. Everyone receives a short piece on rowing in Elements. After that, we expect you to turn to other subject matter experts to continue to improve your row (like any other movment). So, where do you turn when you want to really better your row? Harvard Crew. Checkout “Pace Makes Race: Harvard University crew members and coaches advise CrossFit athletes to use pacing to become more efficient on the rowing machine.”

Warmup
Speed Ladder

2 Sets
Mini Leg Blaster:
10 Air Squats
20 Alternating Lunges
20 Jumping Lunges
10 Jump Squats
10 Divebombers
10 Pull-ups

Skill
Knee Strikes
Review Hammerfist to the side

Conditioning
Krav Partner Drills