Sea Horse

26.2 CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

400 Meter Easy Run

## 30 Seconds

Easy Bike

Easy Row

Active Spidermans

Moderate Bike

Moderate Row

Mountain Climbers

Faster Bike

Faster Row

Burpees

Metcon

Sea Horse (Time)

3 Rounds:

40/30 Calorie Assault Bike

800 Meter Row

400 Meter Run

20 Burpees
* 3 round workouts are always a good test of pacing

* This longer cardio workout is all about finding your maximum sustainable pace

* Today is a great opportunity to have a plan and see if it works out

* Before the workout begins, envision what your speed and effort will feel like about 10-12 minutes into the workout

* If we determine our pace based on how we feel in the first 2-3 minutes, it may be too fast

* Determining your pace off fast you think you’ll be going somewhere in the middle of the workout can help you stay consistent across the board

* During the workout, make a mental note of how long each round took you and evaluate your pacing strategy after the workout is over

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