09 Apr CrossFit – Sun, Apr 9

Announcements

Easter Weekend Hours

Friday- 8am,9am, 10am

Saturday- Regular Hours

Sunday- Regular Hours

Monday- 8am, 9am, 10am

CrossFit Metric – CrossFit

View Public Whiteboard

Warm-up

N/A

Conditioning

Conditioning (Distance)

On machine of your choice (no running)

Warm up 5 minutes

2 rounds of:

[ 2 x

(2 mins @ high resistance, low cadence

2 mins @ low resistance, high cadence)

2 min Recovery

4x

(45 sec @ HARD

45 sec @ easy)

1 min recovery

4x

(30 sec HARDER

30 sec Easy)

2 min Recovery]

5 min Cool down

Extra Accessory

Lower Body Flow

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