The Gym Lake Highlands – 1-CrossFit
Warm-up
N/A
Conditioning
Conditioning – Machine of choice (Distance)
10min progressive warm up
—————
Ramp up sets (8 mins)
—————
2x
[2min @ Low Cadence @80%Z4
2min @High Cadence @80%Z4]
—————
2min easy (2 mins)
—————
Main sets (38 mins)
—————
2x
[
5x [45s @125% – 45s easy]
—
1 min easy
—
5x [45s @135% – 45s easy]
—
3min easy
]
Extra Accessory
Post chain (Checkmark)
Single leg Feet elevated glute bridge
3 x 8/8