PERFORMANCE & FITNESS
Warm-Up.
3 Minutes Assault Bike w/ Nasal Breathing Only
Followed by…
Static Hang x 60 seconds
Wall Slides x 60 seconds
Handstand Hold x 60 seconds
Followed by…
Two Rounds (ramp up intensity throughout):
5 calorie AB
5 Wall Climbs
5-Line Shuttle Run
Followed by…
Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**
Then…
Every 10 minutes, for 30 minutes (3 sets) for times of:
500 Meter Row
20 Burpee Box Jump-Overs (24″/20″)
30/20 Calories of Assault Bike
400 Meter Run
RX
R1- 8:50
R2- 9:24
R3- 9:45
M 54
Subbed 500 row for assault bike
9:12
10:00
6:00. Cut reps in 1/2 for last round
Need to improve sleep.
7:42, 8:22
Only did 2 rounds today
Great one today
8:41, 8:34, 9:04
Hello motor.
400m run was another 500m row
1- 8:02
2-7:55 (faster assault bike)
3- 8:41. Hello wall.
That looked terrible. Not as bad as I thought. Good amount of break in between.
Still very hot and humid.
Emom 10 min 3 rounds
Row 500
20 burpee box jump overs 24”
Row 20 cal
Run 400
1. 7:39
2. 8:22
3. 8:56
3 Rounds for Times
500m Row – 2:14/2:19/2:21
20 BBJO – UB
20 Cal AB – 2:04/2:23/2:23
400m Run – Outside – 2:15-2:30 ish
9:11 (49s rest) / 10:12 (1:18 rest) / 10:24 = Total time 31:54
9:17/9:27/9:42
Travis’ core workout #1
Outstanding Anika!
Today’s metcon done with 1200m run (it’s a beautiful day here and I don’t have an AB).
Round times: 8:13, 9:07, 9:51
My lungs weren’t used to this! Good burn for the day.
Is anyone doing the virtual games this week?
Great time on this one Mike! I’m all kinds of confused on the virtual games. I see that Invictus posted a couple workouts…is that what you are referring to?
I hadn’t seen what Invictus posted. There’s a link on the crossfit games site that anyone can register for.
67 reps of rows on the Jane Fonda Machine
Burpees as RX’d
20 cals on bike erg
400m run on treadmill
Round one: 1’37” remaining
Round two: 2’00” remaining
Round three: 2’07” remaining
Those burpees though.
You kicked A$$ on this Andrea…holy lightening fast!
Yes burpees we’re the worst. Never broke any reps but pace was slowed for sure! Good stuff!