CrossFit – Thu, Mar 9

Warm-up

8 minutes moving through:
1:00 Bike (moderate)
10 Hanging Scap Retractions
5 Strict Pull Ups
10 Box Dips
-Then-
Warm Up Rope Climb variations and Sync. Burpee Bar Muscle Up.

1 Set (at workout pace):
250m/200m Bike Erg
1 Rope Climb (each)
2 Synchro Burpee Bar Muscle Ups

Metcon
Dynamic Duo (AMRAP – Rounds and Reps)

2 Rounds through the following:

AMRAP 3 Minutes
1000/900m Bike Erg
Max Rope Climbs (split)
-rest 1 Minute-
AMRAP 3 Minutes
1000/900m Bike Erg
Max Synchro Burpee Pull Ups
-rest 1 Minute-
AMRAP 3 Minutes
1000/900m Bike Erg
Max Rope Climbs (split)
-rest 1 Minute-
AMRAP 3 Minutes
1000/900m Bike Erg
Max Synchro Burpee Chest to Bar
-rest 1 Minute-

-no additional rest b/t rounds-

*Each partner has their own bike for the workout (i.e. both biking the 1000/900m at the same time)
**Sub 30/24 Calorie Assault Bike, 25/20 Calorie Echo Bike, 500m Row, 500m Ski or 400m Run for Rx’d if needed.

Post Workout Mobility

2 minute Lacrosse Ball Trap Smash (each side)
2 minute Elbow to Floor Stretch (each side)
2 minute Frog Stretch

Menu