The Engine Room, formerly “Endurance”, is here to get you ready for the CrossFit season. See the blog explanation here: https://powerandgraceperformance.com/the-engine-room/
This is the first test week. Record your scores and at the end of the cycle you’ll see your engine gainz.
A) 5 Min warm up on the assault bike TABATA style.
:10 on (Gear 5: Fast but not a sprint)
:20 rest (easy spin)
End this WU @ 90% MHR
rest 2:00
B) 1 Min Max Cal AAB
your heart rate should start around 65-70% (primed), then should climb to an uncomfortable level. This is a ME test- give it your all. RECORD YOUR RESULTS
C) Easy spin for 3:00 after part B. Cool down/recover with a purpose.