CrossFit: OFF or <8Min WOD
Short Intervals
Swim (SS Th, 3S Fri): 15 – 25 x 50 on 1 min
Bike (SS Th, 3S Sun or T/TT): 8 – 10 x 1/2M on 2Min
Run (SS Th, 3S Sat or T/TT): 10 – 12 x 200m w/ 2 min rest
Keep splits between 3-5 seconds
Short Intervals
Swim (SS Th, 3S Fri): 15 – 25 x 50 on 1 min
Bike (SS Th, 3S Sun or T/TT): 8 – 10 x 1/2M on 2Min
Run (SS Th, 3S Sat or T/TT): 10 – 12 x 200m w/ 2 min rest
Keep splits between 3-5 seconds
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