April 30, 2023

CrossFit – Sun, Apr 30

Warm-up

N/A

Conditioning
Conditioning – Machine of choice (Distance)

10min progressive warm up

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Ramp up sets (8 mins)

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2x

[2min @ Low Cadence @80%Z4

2min @High Cadence @80%Z4]

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2min easy (2 mins)

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Main sets (38 mins)

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2x

[

5x [45s @125% – 45s easy]

1 min easy

5x [45s @135% – 45s easy]

3min easy

]

Extra Accessory
Post chain (Checkmark)

Single leg Feet elevated glute bridge

3 x 8/8