Call Us: (720) 335-5591

Bike n’ Sprint

30
Nov

Bike n’ Sprint

CrossFit Surge – ENDURANCE

Endurance

B/R: Metcon (No Measure)

5′ Easy Bike

400m Easy Run

4′ Easy Bike

2 x 300m Moderate Run (30″ rest between)

3′ Easy Bike

3 x 200m Fast Run (1′ rest between)

2′ Fast Bike

1′ Rest

4 x 100m Sprint (1′ rest between)

Endurance

SWIM: Metcon (No Measure)

W/U:

500 as…

100 swim

100 drills

50 kick on back

50 breast stroke

100 pull

100 swim

*Can break 100s into 50s to scale

M/S:

10 x 50 pull (HARD PULL)

5 x 50 on TT + 10 pace (moderate pace)

2 x 50 EZ

4 x 75 build

2 x 100 on TT pace

C/D:

100-300 EZ

Leave a Reply