Friday January 6, 2023

CrossFit

Main

500m row directly into 1000m bike, rest 3 min x 3 sets
*goal is to push pace from prior weeks intervals but still trying to maintain RPM/pace each 3 sets.

Longevity

Main

Row 2 min directly into bike 2 min, rest 3 min x 3 sets (21 min total)
*each time frame is for max distance

QuickFit/At home

Main

Row 2 min directly into bike 2 min w/2 min rest between sets x 3 rounds (18 min total)