Workout of the Day
METCON
20 Minute Air Bike
Notes
Alternate between 1:00 harder effort and 2:00 easier effort. The 1:00 hard efforts should NOT be sprints, but something at a higher RPMs/Cadence than you could sustain for 2:00. The 2:00 should take your heart rate back down while still being an aerobic effort. Pay attention to the numbers on your screen!
“Hard” minutes: 0,3,6,9,12,15,18
ASSISTANCE
20:00 for Quality
40’e Bottoms up KB Walk
80′ Bear Crawl (40′ Fwd / 40′ backwards)
10e Lateral Medball Toss
Notes
Move at a relaxed pace on these three movements. The medball tosses should be quick and well organized.
CrossFit Group Class Programming Template (WK2/8)
Sophia crushing some Thrusters during 23.2