CrossFit – Wed, Dec 28
Warm-up
Metcon
Dashing (3 Rounds for reps)
3:00 Max Calorie Assault Bike
-3:00 rest-
3:00 Max 25ft Shuttle Run
-3:00 rest-
3:00 Max Calorie Row
-3:00 rest-
2:00 Max Calorie Assault Bike
-2:00 rest-
2:00 Max 25ft Shuttle Run
-2:00 rest-
2:00 Max Calorie Row
-2:00 rest-
1:00 Max Calorie Assault Bike
-1:00 rest-
1:00 Max 25ft Shuttle Run
-1:00 rest-
1:00 Max Calorie Row
*Sub Echo Bike for Rx’d if needed
*Score each 25ft Shuttle Run as 1 rep.
*1 Calorie = 1 Rep
Each “round” is for each mvmt
Finisher
3 Rounds
10 Standing DB Snow Angel Raise (light/moderate weight)
10 Weighted GHD Hip Raise (moderate weight)
15 Standing Plate Front Raise (light/moderate weight)
10 Russian Kettlebell Swing (moderate to heavy weight)
-Rest as needed b/t rounds-
3 Sets:
1:15 Bike
-rest 0:15-
1:15 Jog/Run
-rest 0:15-
1:15 Calorie Row
-rest 0:15-