Open Gym Strength and Conditioning – CrossFit

BENCHMARK THURSDAY

Warm-up

Row warm-up (No Measure)

1:30 easy

:30 moderate

1:00 easy

:30 moderate/fast

:30 easy

:30 fast

:30 rest

:10 sprint

5k Row (Time)

Max Effort 5k Row

Bike erg

Metcon (Calories)

2 sets:

10min at 80-85rpm (Low Damper)

4min at 80-85rpm (High Damper)

2 sets:

2min at 90-95rpm

1min at 70-75rpm

4min at 100-105rpm