CrossFit – Sun, Nov 12
Warm-up
Conditioning
Conditioning (Distance)
On a machine of your choice, ideally Row or bike
1. Warm up 5 minutes @ Easy pace
2. Ramp up
5 x
20 seconds @ moderate
20 seconds @ hard
20 seconds @ recovery
3. Working sets
5 sets (5:00)
45 seconds @ Hard pace
15 seconds @ Harder
Recovery 5 minutes
5 sets (5:00)
45 seconds @ Hard pace
15 seconds @ Harder
Recovery 5 minutes
5 sets (5:00)
45 seconds @ Hard pace
15 seconds @ Harder
Extra Accessory
Mobility (Checkmark)
Adductor rock backs
2 x 30 seconds/side
Warm up is built into the workout