Wednesday 190911

General Warm-up

1:00 Run/Row/Bike/Ski Nasal Breathing

1:00 Run/Row/Bike/Ski Nasal Breathing (switch implements)

1:00 Run/Row/Bike/Ski Nasal Breathing (switch implements)

then...

20 Squatting Thoracic Rotations

10 Kang Squats

 

Workout Of The Day

Endurance Intervals

Run Option:

8-10x400m @ or near 1 mile PR Pace

rest 1:30 between

 

Row Option:

3-4x1200 @ 8-10s slower than 2k PR Pace

rest 2:00 between

 

Bike Option:

6-8x 1:30 @ 10 Min Max Cal Average RPM + 2

walk rest 1:30 between

 

Recovery

3:00-5:00 Walk

10 Perfect Stretch/side

Crossfit Enhance