I posted this little workout for The Wild Bettys over the last few days. A little bit of a prep workout for upcoming gym visit :)
For the workout try the following:
10 min bike warmup
5 rounds of the strength in video - keep perfect form - time your 5 rounds - try and go at 85% effort.
5 min spin easy on the bike 65/70% max heart rate at comfortably high cadence, a little higher than you would normally ride.
Continue to rotate between strength (5 rounds) and bike as above until you have complete 4 rounds of the above.
10 min bike spin at comfortably high cadence to finish the session.
Will be hosting The Bettys over the next few weeks at the gym for a Crossfit Clinic.
Goal will be to learn about some different methods of training during the winter months to get ready for the 2013 season.