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CrossFit 3/9/2018

8
Mar

CrossFit 3/9/2018

Warm Up

Foam Rolling

1 min each quad
1 min each shoulder / lat insertion
1 min each glute & hammy

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