CrossFit – Fri, Apr 21

Warm-up

2 Sets
1:00 Bike (moderate)
10 No Jump Burpee
10 Hanging Scap Retraction
10 Kip to Swing
20 Alt. Leg V-Up
10 Box Jump w/Step Down

1 set (at workout pace):
3/2 Calorie Bike Erg
2 Burpee to Bar
3 Bar Muscle Ups
3 Toes to Bar
2 Burpee Box Jump Overs (at workout height)

Metcon
Metcon (Time)

Set A:3 sets
-at minute 0:00, 11:00, and 26:00
15/12 Calorie Bike Erg
12 Burpee to Bar
9 Bar Muscle Ups
Set B:at minute 5:00, 18:00 and 37:00-
15/12 Calorie Bike Erg (OR Row OR 300m Run)
12 Toes to Bar
9 Burpee Over Line

*Rx’d Sub = Same calories on Row/Ski, OR 21/16 Calorie Assault Bike OR 300m Run

Start 3-21- w/ set A then at 5:00 set B, 11:00 set A, 18:00 set B, 26:00 set A, 37:00 set B
TOTAL time is 41:00 minutes

Give yourself 4:00 each set; each you will get more “rest”b/t

*Rx’d Sub = Same calories on Row/Ski, OR 21/16 Calorie Assault Bike OR 300m Run

Menu