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Velociraptor

P6 CrossFit – CrossFit

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Velociraptor (Distance)

BikeErg

Warm-up: 5min from easy to mod

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

2min recovery (50rpm)

3 sets:

2min 30sec seated hard (70rpm),

2min 30sec at standing mod to hard pace (65-70rpm),

2min 30sec seated easy (80rpm)

Total: 35min

Assault Bike Option

Warm-up: 5min from easy to mod

3x (30sec faster, 30sec easy)

2min recovery

3 sets:

2min 30sec fast,

2min 30sec moderate,

2min 30sec easy

Total: 35min

Triceratops (Distance)

Row (OR Run) “Aerobic Threshold”

6 Sets:

4min at moderate pace

45sec rest b/t reps”

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