Four rounds for time of:
Row 500 meters
Rest 3 minutes

A very special welcome to Mrs. Cherie Chan – co-owner and coach extrodinaire at CrossFit Verve in Denver, Colorado.

Fast Hands and Working the Recovery

Watch this video from the 1996 Olympics and pay special attention to the speed at which the athletes extend their hands back toward their feet at the end of each stroke. Note how they first recover their hands and then retract their legs back to the catch.  This technique helps to work the recovery time and efficiency of each stroke.

Kevin Maddaford, Roots athlete and rowing specialist, gave a fantastic clinic to the Roots athletes who competed in the CrossFit Sectionals.  Kevin played a large part in the Roots crew’s success in the row/swing/run workout.  Who’s interested in attending  one of Kevin’s clinics?  Post to comments.