Row Technique: Form, Mistakes, Scaling

How to do the Row, step by step

Strap your feet in with the strap across the widest part of your foot.
Catch: shins about vertical, arms straight, torso leaning slightly forward.
Drive: legs first, then lean your torso back slightly, then pull the handle to your lower sternum.
Recovery: arms out first, then tip your torso forward, then bend your knees.
The recovery takes about twice as long as the drive.

Pulling with the arms too earlylet your legs push first
Knees bending before the handle clears themget the handle past your knees first
Damper on 10damper 4 to 6, get power from a strong leg drive
Rounded backbrace your core and tip forward from the hips

If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:

C2 row · Rowing

Jackie1000 m Row, 50 Thruster 20 kg, 30 Pull-ups
Fight Gone Bad3 rounds, 1 min each: Wall Ball, SDHP 34 kg, Box Jump, Push Press 34 kg, Row (kcal)
Jerry1 mile Run, 2000 m Row, 1 mile Run
Small3 RFT: 1000 m Row, 50 Burpees, 50 Box Jumps 61 cm, 800 m Run
Open 15.527-21-15-9 Row (kcal), Thruster 42.5 kg
Open 17.4 / 16.413 min AMRAP: 55 Deadlifts 102.5 kg, 55 Wall Balls 9 kg, 55 cal Row, 55 Handstand Push-ups. Score: reps
Open 18.120 min AMRAP: 8 Toes-to-Bar, 10 DB Hang Clean & Jerks 22.5 kg (5 per arm), 14 cal Row
Open 19.115 min AMRAP: 19 Wall Balls 9 kg, 19 cal Row
Open 20.5Partition as you like: 40 Muscle-ups, 80 cal Row, 120 Wall Balls 9 kg (Cap 20 min)
Open 23.1 / 14.414 min AMRAP: 60 cal Row, 50 Toes-to-Bar, 40 Wall Balls 9 kg, 30 Cleans 60 kg, 20 Muscle-ups. Score: reps
Open 24.220 min AMRAP: 300 m Row, 10 Deadlifts 85 kg, 50 Double Unders
Open 25.35 Wall Walks, 50 cal Row, 5 WW, 25 Deadlifts 102.5 kg, 5 WW, 25 Cleans 60 kg, 5 WW, 25 Snatches 42.5 kg, 5 WW, 50 cal Row (Cap 20 min)

These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.