3S Long Interval Bike 3-17-14

Screen Shot 2014-03-16 at 4.41.07 PM

Jay Potter, CrossFit Newport Beach
5-10 Minutes Mobility
Episode 135: Badass American Cyclist Mobility–Levi Style
Dynamic warm up
1/2 mile easy spin
15-20 minutes Drill Work
5 Cycling Tips for Faster Time Trials
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
5X 1M
Recover 3:1
10-15 minute cool down.

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