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CrossFit 3/2/2018

1
Mar

CrossFit 3/2/2018

Warm Up

Mobility – Hips

2 sets of:
4 single leg / opposite arm toe touches per side
4 spider man lunges

then 3 sets of:
5 kettlebell ‘halos’
5 goblet or overhead squats
5 kb swings

WOD

5 4 3 Row / Bike intervals

500m row (Note 500M pace)
Rest 2 min
400m row (take 3 sec off of 500 pace)
Rest 2 min
300m row (take 6 sec off of 500 pace)
Rest 2 min
50 cal bike (Note RPMs)
Rest 2 min
40 cal bike (add 2 rpm to 50 cal pace)
Rest 2 min
30 cal bike (add 4 rpm to 50 cal pace)

Score time for entire piece

Mobility

20 min of foam rolling.  Your body will thank you.