SPRINGROW

Our PVCF Spring Rowing Club begins April 26th! It is a six week program. 3 Rowing Workouts each week: Tuesdays at 5.30 p.m., Saturdays at 11.15 a.m. and Open Gym rWOD!

email: info@pioneervalleycrossfit.com to enroll or visit our page for more info! Click here!

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. 15-10-5 of pull ups and x 2 sec. L-sit hold (i.e., 30 seconds, 20 sec, 10 sec). (10 min).

2. Run prep (5 min)

3. "Mungo Jerry"

  • Run 1 mile Row 2K Run 1 mile 300 Double-unders

This workout is for time. Run as a team, split the row and the double-unders.

Run the workout in two heats, ten minutes apart. Cut-off is 30 minutes.

LIII and LII: as rx'd. LI: run 800m, row 1k, run 800m Run the workout in two heats, ten minutes apart. Cut-off is 30 minutes.

 

Have fun!