Burn/Performance

20
Sep

Burn/Performance

CrossFit Tactical Strength – Unlimited Trainer

Metcon (Time)

3 x 15:00

Intensity: 20km TT pace/average HR, 75% to 80% perceived maximal effort

Recovery: between intervals let HR drop to 99

Cadence: +90 RPM

Breathing

5-7 cycles Super Ventilation 2 (Nasal inhale/Mouth exhale)

While working (Run/Row/Bike/Ski Erg/Jump Rope)

:30 hard /:30 easy

Reverse Hypers (3×25)

50% of back squats

GHD Back Extension (3×20-30)

Overhead Sit Up (3×6-8)

Double KB Laying on the floor

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