CrossFit – Tue, Jan 14
New Members: $69 1st Month Intro offer, tell your friends!!
$25 credit to your membership for every unlimited membership you refer
$25 credit to your membership for every unlimited membership you refer
Warm Up
Jane Porter (AMRAP – Reps)
3:00 Max Cal Echo Bike
3:00 Rest
3:00 Max Shuttle Run (25ft)
3:00 Rest
3:00 Max Cal Row
3:00 Rest
2:00 Max Cal Echo Bike
2:00 Rest
2:00 Max Shuttle Run (25ft)
2:00 Rest
2:00 Max Cal Row
2:00 Rest
1:00 Max Cal Echo Bike
1:00 Rest
1:00 Max Shuttle Run (25ft)
1:00 Rest
1:00 Row
1 Cal = 1 Rep
25′ Shuttle Run = 1 Rep
*Repeat from Wed 12/28/22 & 12/23/23
Barbell Prep
2 Sets
10 Prone Is, Ts, Ys
10 Single Arm Press (L/R)
Strict Press + Overhead Hold +Push Press (Weight)
3 Sets
5 Strict Press + :20 Overhead Hold + 10 Push Press @ 5RPE
Echo Bike
Arms & Legs: 40 secs easy, 20sec mod, 10 sec fast
Legs Only: 40 secs easy, 20sec mod, 10 sec fast
Arms Only: 40 secs easy, 20sec mod, 10 sec fast
-into-
:45 easy
:15 moderate
:30 easy
:15 moderate
:15 easy
:15 fast
:15 rest
:05 sprint