CrossFit – Thu, Jan 1
General Warm-up
4 rounds, each for time (4 Rounds for reps)
60/45 Calorie Air Bike
Alternate rounds with a partner or rest 1:1 between rounds
Feel: Gas
Pace: Reach
Target Score: 3:45-4:00/round (15/12 cal/min)
Firebreather: 3:00/round (20/15 cal/min)
Extra Credit (Checkmark)
Make up Day
If you have already taken your rest day, make up the Competitor extra from that day.
OR
If today is your active rest day:
Spend 12:00 working slowly from resting heartrate to 170 BPM minus your ago on any machine or combination of machines
Then
45-90 Minutes on a single machine or jogging keeping your heartrate between 160 BPM minus your age and 180 BPM minus your age
Then
Spend 12:00 working slowly from your working heartrate, down to 140 BPM minus your age on any machine or combination of machines
3:00 Bike*
1:00 Spiderman Lunges
3:00 Bike*
1:00 Steady Air Squats
3:00 Bike*
*Increase pace and effort from bike to bike