CrossFit – Thu, May 14
General Warm-up
5 Rounds for time (Time)
500m Run
10 Shoulder to Overhead 135/95lbs
Feel: Cardio
Pace: Sustain
Target Score: Sub 18 minutes
Firebreather: Sub 15 minutes
Zone 2 Run or Bike (Checkmark)
12:00 Zone 2 Warm Up
45:00-90:00 Run or Bike @ Zone 2
12:00 Zone 2 Cool Down
Your Zone 2 today should stay between 160bpm minus your age and 180bpm minus your age.
Warm up:
Build from resting heartrate to 180bpm minus your age slowly over 12:00. This will feel incredibly slow, but will help your session a lot. Feel free to mix up machines, but end on rower.
Cool down:
Spend 4:00 on the rower, keeping your heartrate above 150bpm minus your age, then slowly work down to resting for the next 8:00 on any machine or walking.
200m Run
10 Strict Press
200m Run
10 Push Press
200m Run
10 Push Jerks
*Use Empty bar or light DBs