CrossFit – Tue, Apr 29
Metcon Warm Up
Asbury Park (5 Rounds for reps)
5 sets (1 set every 5 minutes)
30/24 Calorie Echo Bike
30/24 Calorie Ski (OR Row)
*Repeat from April 30, 2024.
• Intended Workout RPE: 8.0 – 80% – moderate/high intensity
• Target Time each set: sub 3 minutes 30 seconds
• Time Cap each set: 4 minutes
Sandbag (Weight)
*Do a set every 4 minutes.
3 Sets
50ft Sandbag Carry
5x (1 Sandbag Deadlift + 1 Sandbag Squat)
50ft Sandbag Carry
*Rest 2 minutes after each set.
**All done @7-9/10 RPE
***Log weights in notes.
Movement Prep/Activation and Increasing Heart Rate
2 Sets
Set 1: Bike Set 2: Ski
1:30 easy
:30 moderate
1:00 easy
:30 moderate/fast
:30 easy
:30 fast
*1 minute rest between sets.