CrossFit
Main:
All classes: 32 min
Row- select workout, custom list- 2nd option down;
1 min on, 1 min off Goal pace is at or faster than 2k TT
2 min on, 2 min off Goal pace is ~3 sec off 2k TT
3 min on, 3 min off Goal pace is ~5 sec off 2k TT
4 min on, 4 min off Goal is ~8-10 sec off 2k TT
3 min on, 3 min off Goal is ~5 sec off 2k
2 min on, 2 min off Goal is ~3 sec off 2k
1 min on, 1 min off Goal is at or faster than 2k TT
*all “off” min are light pressure row for active recovery, not coming off machine unless you need to grab a quick water/leg shake out.
