CrossFit – Mon, Mar 16
General Warm-up
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
100 pullups
100 pushups
100 situps
100 air squats
Feel: Muscle Overload
Pace: Sustain
Target Score: 16-25 minutes
Firebreather Score: sub-16 minutes
Endurance (3 Rounds for reps)
AMRAP 8:00 x 3
Echo Bike for Distance
Rest 1:30
You should be SO sure that your round 1 pace is sustainable for three rounds. Adjust as you go round to round. Reminder: we love negative splits, we hate crash and burn aerobic work.
3 rounds
1:00 Machine or 200m Jog
20 Mountain Climbers
5 Tempo Ring Rows
5 Tempo Push Ups
5 Tempo Goblet Squats, light KB
Tempo: 3 seconds down, full pause, 3 seconds up on all tempo reps.