CrossFit Iron Legion – CF Endurance

Metcon (Distance)

–500m Row Warm-Up

–Banded calf and hamstring stretches 2 minutes each

20 Minutes of Rowing, alternating 30 seconds “on” and 30 seconds “off”–goal is to row hard, faster than 2k Race pace, during the “on” segments and to just keep moving for active rest during the “off” segments.

*Note–everyone starts at the same time and I will use a timer to beep every 30 seconds.