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