Tri Sprint Intervals

26.2 CrossFit – Foundations

Warm-up

,: Warm-up (No Measure)

Easy Shuttle Runs

Quad Stretch

Knee to Chest

Walking Samson

Easy-Moderate Shuttle Runs

Straight Leg Kicks

Side Lunges

Walking Spidermans

Moderate Shuttle Runs

Cradle Stretch

Inchworm to Push-ups

High Skips

Moderate-Fast Shuttle Runs

Side Shuffles

High Knees

Butt Kickers,Easy Shuttle Runs

Quad Stretch

Knee to Chest

Walking Samson

Easy-Moderate Shuttle Runs

Straight Leg Kicks

Side Lunges

Walking Spidermans

Moderate Shuttle Runs

Cradle Stretch

Inchworm to Push-ups

High Skips

Moderate-Fast Shuttle Runs

Side Shuffles

High Knees

Butt Kickers
,

Metcon

Tri Sprint Interval (5 Rounds for calories)

5 Rounds:

AMRAP 4:

30 Shuttle Runs (10 Meters)

20/15 Calorie Assault Bike

Max Calorie Row

Rest 4 Minutes Between Rounds
The goal of any interval workout is to stay fairly consistent across each round

* We’d rather see 20-20-20-20-20 calories than 40-30-15-10-5 calories across the 5 rounds

* Both scores add up to 100 reps, but we likely got more out of the workout by holding 20 calories across

* Use the first round to feel things out

* Come out at about 80-85% and see if you can hold or increase intensity with each round “

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