Warm-up:
Strength: 3-5 sets x 2-6+ reps
Pullup
Supplement: 2-4 sets x 6-15+ reps
Barbell Row
Accessory: 1-3 sets x 6-15+ reps
Dumbbell Curl
Comments
CrossFit Journal
Warm-up:
Strength: 3-5 sets x 2-6+ reps
Pullup
Supplement: 2-4 sets x 6-15+ reps
Barbell Row
Accessory: 1-3 sets x 6-15+ reps
Dumbbell Curl
Strength: 3-5 sets x 2-6+ reps
Pullup
5×6
Supplement: 2-4 sets x 6-15+ reps
Barbell Row
115x10x4
Accessory: 1-3 sets x 6-15+ reps
Dumbbell Curl
25x10x3
Intervals: 3-5 sets
81% of Max HR (Recover to 67% HR)
87% of Max HR (Recover to 67% HR)
92% of Max HR (Recover to 67% HR)
1. 08:00 @6 MPH (01:31 @2 MPH)
2. 01:39 @8 MPH (01:44 @2 MPH)
3. 01:17 @10 MPH (03:05 @2 MPH)
4. 01:40 @6 MPH (01:55 @2 MPH)
5. 01:10 @8 MPH (03:07 @2 MPH)
6. 01:07 @10 MPH (03:10 @2 MPH)
Total: 00:29:25