We spend a lot of time on Concept 2 rowing ergometers. Technique is a big part of the ability to row a fast 500, 1000, 2000, 5k or 10k. Check out this video we got from one of our CrossFit affiliates (thanks Pierre!) Describes in detail the stroke, speed, power, acceleration, recovery. Now all you have to do is insert yourself in place of the stick figure!
10 “Cindy” rounds
5 “Mary” rounds
(Cindy – 5 pull ups, 10 push ups, 15 squats)
(Mary – 5 handstand push ups, 10 single leg squats, 15 pull ups)