CrossFit – Thu, May 21
General Warm-up
AMRAP 18 Minutes (AMRAP – Rounds and Reps)
10/8 Calorie Air Bike
8 Overhead Squats 105/70lbs
10/8 Calorie Air Bike
8 Toes to Bar
C2 Bike: 15/12 Calories
Zone 2 Row (Checkmark)
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.
Feel: Cardio
Pace: Sustain
Target Score: 5-7 rounds
Firebreather Score: 7+ rounds