CrossFit GMA

CrossFit and Fitness Facility located in the Pembroke Pines Area.

9/22/17 BIKE

1MIN (MODERATE PACE)

2 X 15SEC SPRINT W/ 15SEC REST

2MIN (MODERATE PACE)

4 X 15SEC SPRINT W/ 15SEC REST

3MIN (MODERATE PACE)

6 X 15SEC SPRINT W/ 15SEC REST

4MIN (MODERATE PACE)

8 X 15SEC SPRINT W/ 15SEC REST

8/23/17 ROW

1K MODERATE

8X200M, HARD (20SEC REST BETWEEN EACH)

- 4MIN REST -

800M MODERATE

6X200M, HARD (20SEC REST BETWEEN EACH)

- 4MIN REST -

600M MODERATE

4X200M, HARD (20SEC REST BETWEEN EACH)

- 4MIN REST -

400M MODERATE

2X200M, HARD (20SEC REST BETWEEN EACH)

8/3/17 SWIM

200 yards crawl warmup

8 x 25 yards windsprints resting :30 between lengths
(swim each length without taking a breathe)

2 x 200 yards crawl counting strokes per length
(try to keep all lengths at the same number of strokes)

8 x 25 yards windsprints resting :30 between lengths
(swim each length without taking a breathe)

2 x 200 yards crawl counting kick timing
(count 3 kicks for each arm stroke)

200 freestyle warmdown
(swim slowly and relax)

7/23/17

4 x 75 (3 laps)
8 x 25 ( descending 1-4) rest 20 sec
1 x100 easy
2 rounds of:
1 x 200 (moderate pace)
Rest 45 sec
4 x 50 (sprints) rest 30 sec
Rest between rounds 2 min
1 x 100 recovery

7/14/17 SWIM

1 X 400 warm-up

4x25 sprint (:20 sec rest between efforts)

1x100 recover

All with a kickboard

1x25 (sprint)

1x50 (slow/sprint)

1x75 (sprint/slow/sprint)

1x75 (sprint/slow/sprint)

1x50 (slow/sprint)

1x25 (sprint)

1x100 cool down

 

total - 1000m

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