CrossFit – Mon, Jan 15
Warm Up
Granny Smith (2 Rounds for reps)
2 Sets:
2 Rounds
1 Minute Calorie Bike Erg (OR Airbike)
1 Minute Burpee Box Jump Over (24/20)
-Rest 2 minutes-
2 Rounds
1 Minute Calorie Ski (OR Row)
1 Minute Shuttle Run (50ft)
-Rest 2 minutes between sets-
1. Movement Prep/Activation and Increasing Heart Rate
2 Sets
1:30 Run (easy)
1:30 Ski (easy)
1:30 Bike Erg (easy)
:45 Run (moderate)
:45 Ski (moderate)
:45 Bike Erg (moderate)
:15 Run (fast)
:15 Ski (fast)
:15 Bike Erg (fast)
-into-
2 Sets
5 No Jump Burpee
5 Box Jump w/Step Down
2. Workout Prep
1 set (at workout pace):
:30 Calorie Bike Erg (OR Airbike)
2 Burpee Box Jump Over (at workout height)
:30 Calorie Ski (OR Row)
2 Shuttle Run (50ft)