Cardio

30 min EMOM (12/10 cals)

• Ski Erg
• Assault Bike
• Rest
• Rower
• C2 Bike

Complete the Calorie and rest for the remainder of the minute.

30 min EMOM (11/9 cals)

• Ski Erg
• Assault Bike
• Rest
• Rower
• C2 Bike

Complete the Calorie and rest for the remainder of the minute.

20 Rds of Work 1:20 minutes :40 Second Transition

• C2 Bike
• Ski Erg
• Assault Bike
• Box Step-ups (20″)
• Rower

3 – 5 pulls during tansition

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

35 min EMOM (10/8 cal)

• Row
• Ski
• C2 Bike
• Air Runner
• Rest

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

35 min EMOM (9/7 cal)

• Row
• Ski
• C2 Bike
• Air Runner
• Rest

Cardio Round-Up

Alt EMOM: 50 seconds of work and 10 seconds of transition.
Do this until 300 cals are reached on each machine.

• Air Runner
• Rest
• Ski Erg
• Assault Bike
• Rower
• C2 Bike

Adjust machines according to the number of athletes. There should be 1 less machine than athletes. Remove machines from button up.
Once a machine is eliminated, use the station for extra rest.

The group goal is 26 rounds or an average of 12 cal/machine a minute.

Part 1: 15 Min Press

• Work up to max 3 rep Press in 15 minutes

Part 2 – 3 Round Warm-up

• 5 hang power snatches. (45/35, 75/55, 95/65)
  5 hang muscle snatches
  5 hang power snatches

Part 2 – 10 Minute AMRAP

• 5 hang power snatches. (115/85)
• 15-calorie row, bike, or ski erg, or 200-meter run

Workout provided by CrossFit®

Cardio Round-Up

Alt EMOM: 50 seconds of work and 10 seconds of transition.
Do this until 300 cals are reached on each machine.

• Air Runner
• Rest
• Ski Erg
• Assault Bike
• Rower
• C2 Bike

Adjust machines according to the number of athletes. There should be 1 less machine than athletes. Remove machines from button up.
Once a machine is eliminated, use the station for extra rest.

The group goal is 26 rounds or an average of 12 cal/machine a minute.

Cardio Round-Up

Alt EMOM: 50 seconds of work and 10 seconds of transition.
Do this until 300 cals are reached on each machine.

• Air Runner
• Rest
• Ski Erg
• Assault Bike
• Rower
• C2 Bike

Adjust machines according to the number of athletes. There should be 1 less machine than athletes. Remove machines from button up.
Once a machine is eliminated, use the station for extra rest.

The group goal is 26 rounds or an average of 12 cal/machine a minute.

Outside 4 rounds (35 min cap)

• 800m Run
• 1000m Recovery C2 Bike (at about 2:20 – 2:30 pace)

Riding slower will be challenging — force yourself to do it.

If it is raining, we will adjust for an indoor workout.