CrossFit Rx – CrossFit
Warm-up
Warm-up (No Measure)
Row
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
250m fast
Metcon
Metcon (No Measure)
EASY
Row “Aerobic Threshold”
4 sets:
3min at moderate,
3min at easy
-Rest 1min b/t sets-
*This workout can work for Teams, Groups, Classes & Beginners as it is a time based workout. It will keep everyone starting, transitioning, and ending at the same time
MEDIUM
Row “Aerobic Threshold”
4 sets:
700m at moderate, 40/30cal Bike
500m at easy 20/15cal Bike
-Rest 1min b/t sets-
HARD
Row “Aerobic Threshold”
4 sets:
900m at moderate, 70/45cal Bike
700m at easy 25/20cal Bike
-Rest 1min b/t sets-