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4.4.16

Synergy Fitness – CrossFit Endurance

Intervals

Warm-up

10:00 – 15:00 Dynamic Mobility and Monostructural (otherwise known as “cardio”) Warm Up for Sport

Aerobic

2:00 Time Trial (5 Rounds for distance)

Accumulate max distance for your sport- running, rowing, biking, swimming or rucking.

This is counted in meters: 1600m = 1 mile, 800m = 1/2 mile, 400m = 1/4 mile, etc…

Record and maintain record of performance

2:00 Repeats, Rest 2:00

Recommended range 3 – 5

2:00 Time Trial (5 Rounds for distance)

Accumulate max distance for your sport- running, rowing, biking, swimming or rucking.

This is counted in meters: 1600m = 1 mile, 800m = 1/2 mile, 400m = 1/4 mile, etc…

Record and maintain record of performance

2:00 Repeats, Rest 2:00

Recommended range 3 – 5

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