Tuesday October 18, 2022

Coach Alejandro and his mobility habit…even on his vacation to Africa!

Macrocycle: “Booty and the Spartan Beast” - Week 12 of 13
Mesocycle/Minicycle: Peak Week 4 of 4

+Supplemental Work For: CrossFit Competitors

Fit, Functional, and Healthy is Your Lifestyle

In addition to the mobility we do in class,

Perform 10-Minutes of Mobility, at Home, Every Day

---

Section 1: Cardio MetCon

FIIT*

1)
3 Rounds
2:00 Row for Cals
2:30 Rest

2)
3 x 3:00 Rounds
550m Run**
Rest with Remaining Time in Each Round

3)
3 Rounds
2:00 Air Bike for Cals
2:30 Rest

*Start at any station

**Run Scaling
Sub 7:30 Best Mile: 400m Runs
7:30-10:00 Best Mile: 300m Runs
10:00+ Best Mile: 200m Runs

---

Supplemental Work

How and When to Add Bonus Work

CrossFit Competitors

No extra work for fatigue management.