Workout of the Day
Two second Pause Squat
In no more than 8 total sets work up to a technically sound pause triple on the squat. Lower yourself under control, hold the bottom for 2 seconds before rising back up. Focus on position and tempo more than load today.
5 Intervals of:
Build in intensity through each successive interval. The first one should feel like a 75% effort and see if you can drop a couple seconds on each round after.
CrossFit Group Class Programming Template (WK12/12)
Two absolute CFSBK LEGENDS on Degraw Street. Barbara K and Lizzie D
What is a good 250m time?
Below is a link to a table from beginner to elite as well as world record times on the 250m row. The tables are organized by age and gender categories. The average time across all categories is 48.8 seconds and the fastest recorded 250m row time is 35.2 seconds.