Workout of the Day
METCON
AMRAP 5 MIN
15/11 cals bike
15 push-ups
15 ring rows
REST 5 MIN
AMRAP 5 MIN
12/9 cals bike
12 push-ups
12 ring rows
REST 5 MIN
AMRAP 5 MIN
9/7 cals bike
9 push-ups
9 ring rows
Notes:
In this series of three AMRAPs, the rep scheme decreases so that your output can remain high throughout. Aim for virtuosity in the basics today and push yourself on each section knowing you have a big rest! Use an object to mark on the floor where you’ll set up your feet for ring rows and stick to that for the entire workout.
Push Up Scaling:
a. volume: 12-9-6 or 9-6-3, on feet
b. load: elevate to a height that allows you to start with an unbroken set of 15
ASSISTANCE
3 sets for quality:
10 ea side plank raises
12-15 DB overhead tricep extension
CrossFit Group Class Programming Template (WK1/9)
Thanks to everyone who started the new year with us at our Yoga and Meditation class hosted by Sasha S!
ICYMI: 9 Week Cycle Details
Yesterday we posted the template and goals of this 9 week cycle. If you missed it scroll down to see the full details!