Cardiac Output

CrossFit Carolina Beach – Competitors Training

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B: Metcon (No Measure)

Cardiac Output Method

At a conversational pace

30 Minutes of:

100 Calorie Row

100 Calorie Bike

100 Single Unders

Accessory Work

C: Metcon (No Measure)

1a) Banded Facepull-aparts: 3 x 15. No rest.

– slow + controlled + external rotation at end ROM

1b) Front Foot Elevated on Bench Glute Hip Thrust: 3 x 8 ea. No rest.

Then,

– Global Foam Roll Quads x 60s each

– Half-Kneeling Biphasic Hip Flexor Stretch x 60s each

– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale