GROUP PREP:
1 Minute Row
30 Seconds AbMat Sit-ups
1 Minute Bike
30 Seconds Russian Kettlebell Swings (Light Weight)
1 Minute Shuttle Runs
30 Seconds Walkouts
SKILL:
Take 10 minutes to work on (strict time cap):
Rope Climbs
or
Sled Pulls
**Your coach will help you with the best progression for you!
WOD:
5 Rounds:
4 minute rounds:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP Shuttle Runs (down is 1, back is 2, down is 3, etc.)
4 Minute Rest Between Rounds
*score is the lowest # of shuttle runs in any round. You should have at least 1 minute for the sprints. Scale accordingly. This is a longer workout!
STIMULUS
• We want around 1 minute at the shuttle run station, so adjust the machine calories as needed or cap the row and bike at 3 minutes
• With a good amount of rest built in, we’re looking to bring the intensity in these short and simple intervals
• In the 4-minute windows, you’ll complete the listed number of calories on the rower and bike before moving on to the scored station, the shuttle runs
• Every time one point of your body passes beyond the rig, count 1 rep
• Record total shuttle runs for each of the 5 rounds, with you final score being the lowest number of all the rounds
MOBILITY:
Couch Stretch: 1 Minute Each Side
Wrist Stretches: 30 Second Each Direction
Handstand Hold Stretch: Accumulate 1 Min
CrossFit Reserve 