A. WARM UP (general)
1. Cardio – slow pace 5min (run, row, bike)
A.2 Mobility

B. WARM UP (specific)

Toes out walk, Toes in walk,Walk on heels,Walk on toes,Walk on outside of foot
Knee to chest, Bearl Crawl, Broad Jump, Frog Jump

C. Workout

3 Rounds:

400 m ( speed 17-18 km/h or AFAP-  incline 2

row ratio 1:1 to 400 m run time, low pace

600 m ( speed 17-18 km/h or AFAP-  incline 2

row ratio 1:1 to 600 m run time, low pace

800 m ( speed 17-18 km/h or AFAP-  incline 2

row ratio 1:1 to 800 m run time, low pace

 

D. Cool down
1. Cardio – slow pace 5min (run, row, bike)
2. Mobilit Joints / Static & Dynamic Stretching

Trening #131 Run & Triathlon (35)-CrossFit Gliwice
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