CrossFit – Thu, Aug 13
General Warm-up
Every 3 minutes for 24 Minutes (8 rounds) (8 Rounds for reps)
1 Split Jerk
+ 6/6 MB Rotational Throw
MB Throw should be hard, fast and intentional
Extra Credit (Checkmark)
Zone 2 Run or Bike
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.
3 Rounds
1:00 Machine or 200m Run
6 Skater Hops
12 Dumbbell Push Press (Light and fast reps)