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“Crossfit Tri”

Register now for the Nutrition Lunch and Learn April 30th 11:30AM https://www.modus-energy.com/LNL Exciting news!! We were nominated for San Diego's Best Health and Fitness Club. If you could find it in your hearts to vote for us, the ATR team and I would be extremely grateful! Here is a quick link https://uniontrib.secondstreetapp.com/2022-San-Diegos-Best-Readers-Poll/gallery/?group=408702 (San Diego Fun/Life -> Health and Fitness Club). Murph is coming up! If anyone is interested and we get at least 7 people that would like one, we can get a deal on Bear Komplex weight vests for $100 (normally $139) without the plates (weights). Let me know if you are interested.

READY

1.) 1 Round (0:00-8:00)
- 200M Run
- 30’ World’s Greatest Stretch (Super Lunge)
- 30’ Quad w/Reach
- 30’ Knee Hug to Inverted Toe Touch
- 30’ Hip Cradle
- 30’ Hamstring Scoops
- 30’ Walk on Heels

* With whatever time is left, brief E.S.D and allow athletes to prepare.

E.S.D.

Metcon (Time)

2.) BURN
"Crossfit Tri" (8:00-40:00)
- 3 Mile Bike
- 2K Row
- 1 Mile Run

* Goal: <25:00 (Male) <28:00 (Female), Time Cap: 32:00

* See workout notes below.

* Allow 3:00 for athletes to grab water and prepare for Adaptation.

ADAPTATION

3.) 3:00 EMOM (43:00-46:00)
Minute 1: :45 Standing Straddle
Minute 2: :45 Rig Assisted Calf Stretch (R)
Minute 3: :45 Rig Assisted Calf Stretch (L)

WORKOUT NOTES

E.S.D. Notes:
We want to start slow and settle into a pace you feel you could maintain for 30:00. On the Bike, focus more on the push of the handles than the pull in tandem with driving those legs. On your row, maintain long pulls taking your time on the recovery portion. When it’s time to run, try to relax your upper body to use the least amount of energy possible and keep moving!

Want to see some of these movements in action? Check out our .