CrossFit – Thu, Jul 23
General Warm-up
4 Rounds for time (Time)
16 Double Kettlebell Deadlifts 70s/53s
12 Deficit HSPU 2/1″
16/13 Calorie Air Bike or Skierg
Core Accessory: (Checkmark)
10 min EMOM:
min 1: 10-15 v-ups
min 2: 20 sec copenhagen plank each side
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
10/7 Calorie Air Bike or Ski
10 Kettlebell Romanian Dead Lifts
:10 Handstand Hold