CrossFit – Tue, Feb 13
Metcon Warm Up
Godiva (4 Rounds for reps)
4 Sets:
12/10 Calorie Echo Bike
18 Wall Balls (20/14) (10/9)
54 Double Unders
-rest 1:1 b/t sets-
Time Cap each set: 3 minutes
2K Row Progression (Distance)
4 Sets
2.5 Min at Fast
2.5 Min at Easy
*No rest between reps or sets.
Total: 20 Min (~5500m)
Workout Notes:
The primary goal in this workout is maintaining the fast interval pace target which is the average watts from your 6-minute test. The target pace for each 3-minute easy interval should be 50% (or greater) the fast interval average watts.
Record the distance (meters) from your slowest (worst) 3-minute easy interval.
1. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Echo Bike (moderate)
5 Inchworms
15 Air Squats
50 Single Under
3. Workout Prep
1 set (at workout pace):
3/2 Calorie Echo Bike
3 Wall Balls (at workout weight and height)
10 Double Unders