Sunday 11th July

FITLAB – CrossFit 3000 – CrossFit

Aerobic Capacity

A: Metcon (Time)

AEROBIC THRESHOLD

30 min run at easy “conversational” pace

Details:

0-5 min warm-up

5-25 min: Perform 10sec max effort sprint EMOM until you have completed 20 x sprints.

25-30 min: warm down

or B: Metcon (Time)

AEROBIC THRESHOLD OPTION #B

2 x 3000m with 5 min rest between efforts

Details:

500m fast, 500m slow

400m fast, 400m slow

300m fast, 300m slow

200m fast, 200m slow

100m fast, 100m slow

No rest betwen reps

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