Crossfit | 160102
1000m row (3:59.2)
--then--
5 rounds:
20 banded good mornings (red mini-band)
16 abmat butterfly sit-ups
--then--
1000m row (3:58.8)

This workout is sure to tax the midline. I wanted to focus on holding a lower stroke rate (target was 24) while maintaining a steady pace and being as fast or faster on the second 1000m. Keep working on being able to find a stroke rate just by feel. A suggested drill from Concept 2 is to choose a stroke rate to aim for, close your eyes, and row 20 strokes. Open your eyes. How close are you to the target?