Monday April 26th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Monday April 26th

25
Apr

Monday April 26th

“Leeks”

WORKOUT GOALS
1.) Move at a methodical pace on the first 1000m, a fast pace on the second, and sprint the 100m paces in between.
2.) Focus on the quality of the rowing stroke; ensure that the timing of the pull and return are performed well

RX
FOR TIME
1000/850m Row
– Rest 1:00
…then
7 Rounds:
100m Row
– Rest :30 between
…then
1000/850m Row

LEVEL 2
FOR TIME
800/700 Row
– Rest 1:00
…then
7 Rounds:
100m Row
– Rest :30 between
…then
800/700 Row

LEVEL 1
FOR TIME
500/450m Row
– Rest 1:00
…then
7 Rounds:
100m Row
– Rest :30 between
…then
500/450m Row

ACCESSORY

3 SETS
21 Single-Leg Single Unders / Leg
3 Wall Walks (Slow)

STRETCHING

3 SETS
:30 Foam Roll Lower Back
10 Toe Touch + Reach
:30 Seated Torso Twist / Side

NOTES

Target: 12:00-17:00. Finish the second 1000m row at the same pace or slightly faster than your first row. Avoid
sprinting your first 1000m row and depleting your energy for the rest of the workout. Row fast (near your sprint pace) for the middle 7 x 100m efforts. Finish each one of those efforts in under :30. However, avoid burning out. Try to maintain a similar pace across all 100m efforts. We will finish off today’s session with higher skill focused work that will prepare us for later this week.

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