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The Lagoon

13
Nov

The Lagoon

CrossFit Surge – ENDURANCE

Performance Metcon

Warm-up

ROW: Metcon (Time)

3 sets:

500m at fast pace

Rest 1 minute

5 second sprint

50m easy

10 second sprint

100m easy

15 second sprint

150m easy

20 second sprint

200m easy

Rest 3′ between sets

Workout pacing…

1. Opening 500 should be @ 2k PR pace

2. Sprints should be @ MAX effort

3. Easy paced intervals can be anything you want, except stopped

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