06 Oct CrossFit WOD, October 7, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Fri, Oct 7
Warm Up
<p>Tabata<br />20 seconds on/10 seconds off<br />6 sets of Assault Bike (70% effort)<br /> <br /> <br />2. Workout Prep<br />1 set:<br />30 seconds (at first workout pace)<br />-rest 30 seconds-<br />10 second Sprint (at second workout pace)</p>
Metcon (Time)
<p>100/80 Calorie Assault Bike (Or 90/70 Calorie Echo Bike)<br /> <br />-Rest 3:00-<br /> <br />10 sets<br />10/8 Calorie Assault Bike (Or 9/7 Calorie Echo Bike)<br />-Rest 1:1 between sets</p>
Auxillary Work
<p>15 Minute of any gymnastics skill work</p>