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Kris Kringle

P6 CrossFit – CrossFit

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Kris Kringle (Distance)

Optional BikeErg

Warm-up: 5min from easy to mod

3x (30sec hard (100rpm), 30sec easy (80rpm))

2min recovery (50rpm),

3 sets:

30sec hard (95-100rpm)

4min mod (85-90rpm)

30sec harder (100-105rpm)

30sec easy (80rpm)

30sec hardest (105-110rpm)

4min easy (85rpm)

No rest b/t sets

Total: 40min

Optional Assault or Echo Bike Option:

Warm-up: 5min from easy to mod

3x (30sec hard, 30sec easy)

2min recovery (50rpm),

3 sets:

30sec hard

4min mod

30sec harder

30sec easy

30sec hardest

4min easy

No rest b/t sets

Total: 40min

Jingle Bell Rock (Distance)

Run

6 sets

5:00 moderate

-1:00 walk between rounds-
STIMULUS

This workout’s focus is recovering during our walks and maintaining our moderate pace across all rounds. Rich is using these workouts to build capacity in his running and all around aerobic capacity.

Rich typically does these on an air runner

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