03/02/24 Saturday Workout of the Day

Warm-Up:

2 Sets or 8:00 minutes, for Quality

9/7 Calorie Echo Bike

6 Shuttle Runs 8/8m

6/6 SL Glute Bridge w/pause

15 second Stationary Banded Sprint

15/15 second Bent Knee Side Plank with Iso Leg Lift

Partner Conditioning Workout

"CrossFit Team Duathlon" 

In Teams of 3

300 Calorie Echo Bike

5k Run

Time Cap: 40:00 minutes

Time Domain: Goal 20:00-30:00 minutes

Scaling the Bike based on team composition

M/M/M = 300 Calories

F/F/F = 210 Calories

M/M/F = 270 Calories

F/F/M = 240 Calories

Strategy: Before starting, strategize with your team on how to break up the run. Options include 200m, 400m, 500m, or 1000m sections. Choose based on your team's strengths and endurance levels.

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose