March 3, 2019 – Bike/Strength

March 3, 2019 – Bike/Strength

BIKE

10 minute warmup

4-5 x 3 minutes zone 5
(3-minute recoveries). Stay seated on each. 60-70 rpm.

Then ride 20 minutes in the heart rate 3-4 zones

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Strength @ 5pm – CrossFit Northern Exposure. $5 drop in.

Continuing our progressions this week (3rd week)

Warmup:
Back foundations (follow along)

A1: RNT Reverse lunge
4 x 6-8 (Front rack KB this week)
rest 60
A2: Pullup
4 x 5 – increase weight or use a smaller band
Rest 60

Bulletproofing:
3-4 rounds:
10 Trap 3 raise
20 KB Deadbug
10 step downs
Suitcase carry (heavy)