Hook, Line & Sinker

CrossFit Boro – CrossFit

Look! It’s your three favorite cardio elements (minus the Ski Erg and Double Unders, of course). This workout mixes longer, slower efforts with shorter, faster efforts. You’ll get a first-rate lesson in why anaerobic (short, fast) work is as good (if not better) at producing cardiovascular endurance as aerobic (long, slow) work. Enjoy!

View Public Whiteboard

A: Metcon (Time)

For Time (Time Cap: 40 minutes)

Row 750m – Moderate

– Rest 2 minutes, then

3x250m Row – Hard

(Rest 20-sec between sets)

– Rest 1 minute after third set, then

Run 600m – Moderate

– Rest 2 minutes, then

3x200m Run – Hard

(Rest 20-sec between sets)

– Rest 1 minute after third set, then

Bike 1200m – Moderate

– Rest 2 minutes, then

3x400m Bike – Hard

(Rest 20-sec between sets)

Score is total time, including rest

Mobility

foot smash

couch stretch

Leave a comment