CrossFit – Mon, Feb 19
Warm-Up
Warm-Up
25’ LINE DRILLS (MIN 0-3)
SUGGESTED OPTIONS…
Toe Walk or Calf Raises
Heel Walk or Tib Raises
High Knees
Straight Leg High Kicks
Butt Kickers
Quad Stretch
Karaoke
AC Skip
High Jumps
Into…
2 ROUNDS (MIN 3-7)
15 seconds of legs Only Bike or Row
15 seconds of arms Only Bike or Row
15 seconds of Regular Bike or Row
10 Alt. 90-90 Hip Rotations
10 Alt. Deadbugs
10 Alt. Bird Dogs
Into…
2 ROUNDS (MIN 7-14)
200m Run
600/400m Bike or 400/300m Row
Workout – Performance
FOR TIME (Time)
1 Mile Run
150/125 Cal Bike or 225/150 Cal Row
(Score is Time)
Workout – Fitness
FOR TIME (Time)
1200m Run
125/100 Cal Bike or 175/150 Cal Row
(Score is Time)
Finisher – All
2-3 SETS
15-20 Twisting Bicep Curls
15-20 Bent Over Reverse Flyes
1:00 Plank Hold
-Rest as Needed b/t Sets-
(No Measure)