5/14/19

Laveen CrossFit – CrossFit

Happy Birthday Percy! Thank you for being a member of the L.C, we appreciate you and so does your 4pm crew, have a good one!

Aerobic capacity:
each movement is going to require different breathing patterns and paces. Some of you are more efficient then others at certain machines so don’t pace yourself off of someone else. Find Your 75-80% pace on both the bike by keeping yourself accountable watching your 500m split times and your RPM on the bike. To find that you gotta look at those split times/RPM’s and ask yourself can i hold this pace for 4 minutes straight. GET UNCOMFORTABLE WITH THIS ONE.

Aerobic capacity

Metcon (2 Rounds for calories)

2rds:

4min Max Cal Row

-2min rest-

4min Max Cal Bike

-2min rest-

4min Cap: Run 600m for time(rest remaining time out of your 600)

-rest 2 minutes-
Scaled runs:

-400m

-300m

Metcon (2 Rounds for time)

Insert Both your running times here