09032020

2
Sep

09032020

Crossfit Garage – CrossFit

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Metcon

Echo Interval Sprint 1 (Time)

8×10 Calories Echo Bike Sprint

*3-minute rest between rounds*
– Perform eight 10-calorie sprints with 3-min rest between

– Athletes keep track of their own time using clock. Score is total time including rest periods

Rowing Interval Sprint 1 (Time)

8×10 Calorie Row Sprint

*:90 rest between rounds*
– Perform eight 10-calorie row sprints with :90 rest between

– Athletes keep track of their own time using clock. Score is total time including rest periods

Metcon

AMRAP 7 (AMRAP – Rounds and Reps)

5 Dips (anywhere)

10 Plate G2O 45/25

15 Sit-ups

Rx+

Unassisted Matador Dips

GHD Sit-ups
* Dips: bench, box, assisted matador, assisted ring

* 30 possible reps total

Bright Spot

Dips

GHD Situps

Intended Response

Whether completing the bike or rower intervals, approach each set as a ‘sprint’ with an RPE of 9 or 10 on a 0-10 scale. Use the rest period to gain control of a breathing pattern and aim for similar tme on all 8 intervals