CrossFit Warrenton – CrossFit
Sunday Cardio (Time)
Warm Up
Row
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
250m fast
Mayhem Athlete
Row OR Ski Workout
6x 500m (Alternate b/t at fast pace or SR b/t 32-36 & at moderate pace or SR b/t 28-32)
-90sec rest between sets-
Run/Bike Blend Workout
3x (7min run at moderate pace, 3min rest)
2x (5min bike at moderate pace, 2min rest)
5x (8sec run at sprint pace, 1min walk)
Cool Down
3min at easy “cool down” pace