Wednesday 2010.02.03 Bike Intervals Warm-Up — 3 sets: 30 second

February 3, 2010

Wednesday 2010.02.03

Bike Intervals

Warm-Up — 3 sets: 30 seconds on, 30 seconds off

Workout —
2 sets (21 minutes each):  3 rounds of 7 minutes — each 7 minutes is broken into 3 sections: 3 minutes, 2 minutes, 2 minutes.  Each section, set gear down then back up.  3 minute recovery spin in between sets

“Cool-Down” — high cadence tabata.

CrossFit

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of:
Weighted Sit-ups, 45lbs
Burpees

8:11.

Sit-ups easy, burpees hard, for whatever reason. Next time holding plate overhead!

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