CrossFit Kindred – Open Gym
10 sets x 1 rep
Percentages: 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95
4 sets x 6-8 reps @ 80%
2-3 minutes rest between sets
Warm up (coach’s choice)
20’Rounds on the assault bike of :
15 seconds on
15 seconds off.
we are working up to a shorter sprint period so that’s means pushing it on the assault bike faster to get max output for the short period of work and then short period of rest.
Do your best to sprint but rest longer as needed. The goal is to stay on track with the time period intervals but don’t be afraid to speak up to request for longer rest period (ie 30 seconds or even 60 seconds ) as needed. If you feel good go for the full 20 rounds. In total it is “5minutes” of Work. But don’t be fooled this will test you!