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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