CrossFit – Sun, May 7
Warm-up
Conditioning
Conditioning (Distance)
Machine of choice
Warm-up 10min easy
——
2x
2min @90rpm @75%
2min @100-110rpm @75%
1 min easy
(10 min)
——
2x
2min @90rpm @80%
2min @100-110rpm @80%
1 min easy
(10 min)
——
3min @95% Z4
1 min easy
(4 min)
——————————–
4x(40s @120% – 20s easy)
2min easy
4x(30s @130%- 30s easy)
2min easy
4x(20s @135% – 40s easy)
2min easy
(18 minutes)
——–
8 min easy
Extra Accessory
Core (Checkmark)
3 sets
12 Plank bird dogs
12 Weighted dead bugs
N/A