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CrossFit Iron Legion – CF Endurance

Long interval day. They should hurt. Make them hard. Make sure to get in the full warm-up, then row the slow 500m cool down a few minutes after you are done.

Metcon (Time)

–1000m Row Warm-Up, ramping up in intensity the last 300m

–Roll out hips, glutes, and hamstrings

— Long Intervals: 3 x 1000m w/ 3 minutes rest, rowing very light for active recovery during the rest period (very light being the key just keep moving some)

–500m row for the cool down