March 24, 2019 – Strength/Bike

March 24, 2019 – Strength/Bike

BIKE GNT/Lavaman

10 minute warmup

4-5 x 1 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:
3 rounds
10 goblet squat
20 shoulder taps
10 Scap Pullups

A1: RFE Split Squat
4 x 6-8
rest 60
A2: Dumbell Row
4 x 8-10 each arm
Rest 60

Bulletproofing:
3-4 rounds:
10 Single Leg Deadlift
20 KB Deadbug
10 step downs
Suitcase carry (heavy)