CrossFit On Track – CrossFit
Metcon (Calories)
Pick Row, Ski or Bike:
A) Warm-Up: Casual Pace x 3-5 min
– rest 1 min or so
B) Pace Establishing: Hold a challenging pace for 5 min
– You should be pretty beat by the end of this. Hold steady, fall off as you need, but don’t try to make anything up with a sprint at the end. Make note of average or final pace (bike)
– rest 3 min
C) Tempo Intervals:
4 ROUNDS:
60 sec @ Challenging Pace
60 sec @ 10-20% less than Challenging Pace
30 sec @ 10-20% ABOVE Challenging Pace
30 sec @ Challenging Pace
2 min @ 10-20% less than Challenging Pace
– get off the bike, row or ski and move around for a little bit to reset your body, not longer than 2 min
D) Switch!
Find a different apparatus to use:
Row/Bike/Ski
20 sec Sprint/40 sec easy pace x 10
E) Cool Down:
Walk 8 min
Stretch 8 min
