CrossFit – Thu, Sep 14

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Minutes:

40/30 Calorie Bike @ Forever Pace

10 PVC Pass Throughs

10 PVC OH Squats

5 Inchworms

5 Burpee Strict Pull Ups

Metcon (No Measure)

“AFTER PARTY”-

1)Throughout this test phase based on your capacity log these swim distances

(do not do them all at once like intervals)

Adv- 800/400/200/100

Int- 600/300/200/100

Beg- 400/200/100/50

2)On a Run / Rower / Ski Erg / C2 Bike / Air Bike

0:00 – 5:00: Build to 160 – Age

5:00 – 10:00: Build to 165 – Age

10:00 – 15:00: Build to 170 – Age

15:00 – 60:00: Stay between 170 – Age and 180 – Age

60:00 – 65:00: Stay Above 165 – Age

65:00 – 70:00: Stay Above 160 – Age

70:00 – 75:00: moving below 160 – Age