Burn/Performance

1
Nov

Burn/Performance

CrossFit Tactical Strength – Unlimited Trainer

Breathing

7 Rounds:

:30 hard/:30 easy

**Superventalate during recovery intervals

Warm-up

Row/Bike/Ski 5 Minutes (No Measure)

Row 5 minutes

Consistency work (Distance)

B) 2 x 3:00 getting HR up to 180-age w/recovery HR to 99

Metcon

Metcon (Distance)

3 x 3:00

Intensity: 90% perceived maximum effort, 5kTT HR

Optional: hold breath for the last :05 – :10 of each interval
Recover to 99 HR between efforts

GHD Plank (5 sets)

Hold Plank on GHD for as long as possible.
add plate to hold

GHD Back Extension (3 sets of 15)

32×1

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