Workout of the Day
20 Minute Row or Air Bike
Notes
This can be a re-test or twist from week 1 and 2’s workouts. You can choose either machine and one of the following strategies below.
Steady State
Keep a steady aerobic pace for 20:00. Your goal is to keep consistent technique, splits and stroke rating/RPMs.
Check this chart for 20:00 row averages based on gender, age and ability.
Intervals
Alternate between 1:00 hard effort and 2:00 easy effort. The 1:00 should be very uncomfortable but not a sprint. The 2:00 should take your heart rate back down and be much easier. Pay attention to the numbers on your screen!
Hard minutes: 0,3,6,9,12,15,18
CrossFit Group Class Programming Template (WK6/8)
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Lost & Found Roundup
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