Who is working out today? Bob, Lacey, Nikki, Grace, and me.

General Warm-up
2 rounds
10 cal/8 cal row or bike (bike)
10 straight leg sit-ups
50ft high knees
50 ft butt kickers
25ft lateral lunge walk
25ft spiderman walk
10/10 dynamic hamstring stretch
10/10 dynamic calf stretch

Workout Prep
1 round
10 cal row at hard pace (bike)
10 Russian twists
200m run at a moderate to hard pace (bike 1:50)

Workout
7 rounds
0:00-1:00 15cal/12 cal row (bike 8 cal = 56 cal)
1:00-2:00 20 Russian twists
2:00-4:00 400m run (bike 17 cal = 119 cal)
4:00-5:00 rest

Have a great day everyone!!

This entry was posted on August 20, 2020 at 6:32 am and is filed under CrossFit. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.