Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
WOD (3 Rounds for time)
6 Sets on Machine of Choice
0:08 Ramp Up
0:22 Threshold Effort
[Hard but not Max]
0:30 Easy
3 Sets
40/50 Cal Machine
500m Run [Average Mile Pace]
500m Run [Increase Pace]
500m Run [Increase Pace]
[Rest 4:30]
RX+ = Echo Bike