Tri Sprint intervals

By Sean 0
February 11 2020

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2 rounds:

50′ high knees

50′ butt kicks

50′ walking lunge steps

then

1:00 ankle mobility

1:00 hip mobility

Metcon

Metcon (5 Rounds for reps)

5 Rounds:

AMRAP 4:

30/21 Calorie Row

15 Burpees

AMRAP 10 Meter Shuttles

2 Minutes Rest Between Rounds.
1x 10m shuttle = 1 rep

Score is how many shuttles you got through

Bitch Work

Metcon (4 Rounds for reps)

On the 2:30 x 4 Rounds:

40 Double Unders

15 Sit-ups

Push-ups or HSPU in Time Remaining

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