Sunday, 24 May 2015

REST DAY

 

 

Single Sport Endurance Workout

Choose ONE of the following sports

Swim (SUN): 800m @ 85%

Bike (SUN): 15M @ 85%

Run (SUN): 4M @ 85%

Row (SUN): 5k @ 85%

Ruck (SUN): 6M @ 85%

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (OFF): OFF

Bike (OFF): OFF

Run (SAT or SI): 30:00 TT

 

CrossFit Endurance Strength and Conditioning Recovery

This can and should be done the day of races, after long runs, or on Sundays after interval work.

THIS IS NOT A TIMED WORKOUT

Glute Ham Developer Sit-ups: 3 x 15

Glute Ham Developer Hip Extensions: 3 x 15

Kettlebell/Dumbbell Swings: 3 x 15

Bench Press: 3 x 15

Pull-ups: 3 x 15

Perform each movement with light to medium weight. This is a recovery workout to get you moving again after a race or long effort, not a timed WOD!

 

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