14MAR2019

By: Mako Athletics

Mako Athletics – CrossFit

View Public Whiteboard

Metcon (No Measure)

Aerobic Day

Benefits @ the Paces Below:

Increased fat burning Recovery Increased oxygen efficiency Increased preparedness for high intensity*all of this only happens if the intensity is low.

Pace:

HR Monitor 180-age conversational pace nose only should be maintained

8-10 minutes @ Each for 30-40 minutes:

Bike

Ski

Row

Run

*Every 5 minutes pick a skill and do a quality set of a core exercise alt btw A & B

A)

— Strict TTB/ Leg Raises

— Hollow Rocks/ Hollow Ups

— L-Sits/ Pike Up

— Sit Ups

B)

— Arch Ups

— Bird Dog Holds

— Hip Extensions on GHD

— Sorensen Hold

— Banded Good Mornings

Related Posts

Get Started With Mako Athletics

Current Offer: Give $50, Get $50

Right now , as a Mako member, if you bring a friend and they join the gym, you'll get $50 off your membership and they'll get $50 off their first month!