Getting after it 530am with our first cycling endurance class THIS Monday! A criterium style of training where we're going to get into intense repeats as opposed to long distance training.
Endurance Cycling WOD -
A.) 2k Warm up
B.) 10 rounds - for pace - 30 seconds sprint 30 secs @ 50 mile pace
C.) 5k for pace
CrossFit WOD -
- Warm-up -
3 min double under practice
A.) Open WOD 14.1 -
10 Min AMRAP
30 Double Unders
15 Power Snatches
5 mins to rest (to let forearm pump chill)
B.) Work up to a heavy set of 3 deadlift
FIRST FUNDAMENTALS CLASS MONDAY NIGHT . EMAIL TO GET IN ON IT.