CrossFit – Wed, Feb 14
Warm up – Wednesday (AMRAP – Reps)
2 sets:
10 Roll and Reach
10 Dynamic Squat Stretch
-into-
6 min AMRAP
15 Air Squats
10 Alternating V-Ups
10 Russian KB Swings
10 Box Step Ups
Back Squat (5 sets x 2 Back Squats @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *)
Metcon – Wednesday (AMRAP – Reps)
24-21-18-15-12
Kettlebell Swings (53/35)
V- Ups or GHD’s
Kettlebell Box Step Ups (20) (53/35)
(KG conv: 24/16 KB)
time cap:15mins
Wednesday Optional Extra (AMRAP – Reps)
3,000m Run Program – Week 2 Day 2
Workout Definition
30 Min at RPE3 &/or HR at 180-Age
Every 4-minutes perform:
10 Steps Acceleration to RPE8
50m “”Float”” (Settle anxiety) but hold speed.
Gradual slowing back to 30 Min pace.
—–
Total: 30 Min
Workout Notes:
Walk once HR goes +5 above 180-age target.
Re-start running once HR goes -5 below target.
No walking during 30 step surges