October 26, 2014 / Workout of the Day

Main – CrossFit Cardio

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(No Measure)

400m run

400m row

2 min AD

200 singles

25 sit ups

Tabata AD (Calories)

Tabata AD

Use the top setting for the AD’s and work through the 8 rounds of 20 sec on and 10 off. Measurement is total cal

Metcon (Time)

Take a 5 min rest after the Tabata and then go back to the AD and do:

3 mile time trial

Measurement is time

Metcon (No Measure)

Take another 3-5 min break and then move onto rower:

10 x :30/:30

No measure but keep effort in the 85-90% range.

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