CrossFit – Wed, Jul 15
General Warm-up
4 rounds for time (Time)
14-12-10-8 DB Burpee Box Step Overs
20/15 Calorie Air Bike
RX: 50s/35s to 24/20″
Machine Alternatives
Ski: 20/16 Calories
Row: 25/20 Calories
Run: 300m
Feel: Cardio
Pace: Sustain
Target Score: Sub 18 minutes
Firebreather: Sub 15 minutes
Volume Skill (5 Rounds for reps)
5 Sets
5-10 Wall Walks
Echo Bike @ Flush Pace for 3:00
We’re not working on speed today, we’re chasing volume. So slow them down a bit and if you have to pause during a round, it’s too many.
3 rounds
10/7 calorie air bike
6 Burpees
8 Step Overs (perform with a single DB in rounds 2-3)