Burn/Performance

20
Nov

Burn/Performance

CrossFit Tactical Strength – Unlimited Trainer

Warm-up

Breathing

Cadence x 10 breaths 1:1:2:1

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
Nasal breathing only

Metcon

Metcon (Distance)

2 Rounds of:

2 x 1:00 w/ 30 sec recovery between intervals & recovery to 99 between sets

Intensity: 90% maximum heart rate

Optional: hold breath for the last :05 – :10 of each interval

Cool Down

Row/Bike/Ski 5 Minutes (No Measure)

Row 5 minutes

Breathing

Apnea x 10 breaths 1:4:2

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