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Spinning Luck

14
Dec

Spinning Luck

CrossFit Surge – ENDURANCE

Endurance

BIKE: Metcon (No Measure)

5′ easy riding

3 rounds

5 sets:

30 sec moderate pace

30 sec moderate/fast pace

30 sec fast pace

30 sec easy

No rest between reps or sets

2′ rest between rounds

Endurance

SWIM: Metcon (No Measure)

W/U

100 swim

100 kick

100 pull

100 kick

100 swim

M/S

5 x 100 descending rest (start with 20-40 seconds of rest and each subsequent rest will drop by 3-5 seconds)

8 x 50 Kick Sets (can vary kick types)

2 x 50 non-free

C/D

100-300

PERFORMANCE OPTION

Add 5 x 100, but descend by 1-2 seconds instead

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