30 Apr CrossFit – Sun, Apr 30

CrossFit Metric – CrossFit

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Warm-up

N/A

Conditioning

Conditioning – Machine of choice (Distance)

10min progressive warm up

—————

Ramp up sets (8 mins)

—————

2x

[2min @ Low Cadence @80%Z4

2min @High Cadence @80%Z4]

—————

2min easy (2 mins)

—————

Main sets (38 mins)

—————

2x

[

5x [45s @125% – 45s easy]

—

1 min easy

—

5x [45s @135% – 45s easy]

—

3min easy

]

Extra Accessory

Post chain (Checkmark)

Single leg Feet elevated glute bridge

3 x 8/8