Mako Athletics – CrossFit
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
