CrossFit – Thu, Aug 6
General Warm-up
AMRAP 18 minutes (AMRAP – Rounds & Reps)
18/15 Calorie Air Bike
12 Toes to Bar
6 Shoulder to Overhead 165/115lbs
Rest 1:00
Feel: Gas
Pace: Sustain
Target Score: 5+ Rounds
Firebreather Score: 6+ Rounds
Extra Credit (Checkmark)
Zone 2 Row
12:00 Zone 2 Warm Up
45:00-90:00 Row @ 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.
AMRAP 6 minutes
8/6 Calorie Air Bike
6 Kip Swings
6 Plate Ground to Overhead