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CrossFit McComb – CrossFit

Warm-up (No Measure)

* 1:00 Pike Stretch

* 10 Ankle Rocks (each side)

* 10 Banded Good Morning

* 10 Low Banded Rows

* 10 Alternating Single Leg V-Ups

* :30 Assault Bike (or other machine/run)

* 30 Single Unders

* :30 Row (or other machine/run)

Double under warmup

Microchipped (Time)

For Time:

50/35 Calorie Assault Bike

100 Double Unders

1500/1250m Row

100 Double Unders

50/35 Calorie Assault Bike

*Score = Time taken to complete the workout

* 15:00-20:00 workout

* Monostructural mayhem!!

* 50/35 Cals Assault Bike = 3:00-4:00

* 100 Double-Under = 1:00-2:00

* 1500/1250m Row = 5:00-6:00

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