CrossFit Virtuosity | New York City

Stop by at 7pm with your bike and trainer for a kick-ass interval workout with Adam Lake!

Warm-Up

3 rounds: 30 seconds on / 30 seconds off

2 minutes spin

10 Minute gear progression (begin in an easy gear going to one harder
every minute till you can no longer keep cadence up then drop one gear
and finish out the set)

Workout

6 rounds: 3minutes on, 2 minute recovery

Finisher

3 rounds: 10second sprint, 50 second spin

Posted on Sunday, January 17th, 2010 at 12:01 am. You can follow any responses to this entry through the RSS 2.0 feed.