Sunday 16th May

FITLAB – CrossFit 3000 – CrossFit

Aerobic Capacity

Metcon (No Measure)

‘Book Ends’

8 Min Easy Run/Row/Ski or Bike

Rest 2 mins

6 x 2 min effort at moderate pace

with 20 x Air Squats performed at slow recovery pace between efforts.

Rest 2 mins

8 Min Easy Run/Row/Ski or Bike
Easy Pace needs to be aerobically comfortable. Target HR is 180 – Age as a guide.

Metcon (No Measure)

Optional Sprint Workout!

6 x 80m Sprints with full recovery b/w reps.
Best performed after the Endruance wourout. It is important to occasionally perform speed work after endurance in order to train your muscles how to recruit fast twitch fibers under fatigue.

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