Lori Schwartzberg, owner of Crossfit Orlando, is a former collegiate level rower. She shows us the importance of hip movement for rowing efficiently and effectively. The extension piece at the back of the pull is very important, as she shows here. Most of us have that down. It is the flexion of the hip in the catch position that some of us are missing. Flexing the hips in the catch creates a much greater potential for generating force in the stroke or pull.
2K Row *One rower, switch when deem appropriate
Rest as much as needed
30 Shoulder to Overhead (65/95#) 60 Ground to Overhead (65/95#) 90 Kettlbell Swing (35/53#) 1200 meter Run 150 Air Squat
*One person working at a time, split up work however you want. Both run 1200 meters.