Tuesday CrossFit

CrossFit Danbury – CrossFit

1: Metcon (No Measure)

ACTIVATION/ PRIMER

2:00 Light Bike into,

2 Sets:

10 GHD or straight leg Abmat Situps

10 Banded Good am

10 Alternating Spiderman and Reach

5 Strict Pull-Ups

10 Pushups

15 Air Squats

Then

1 Round, Low Intensity:

5 Wallballs, 5 Pull-Ups, 20s Bike

1 Round, Moderate Intensity:

5 Wallballs, 4 TTB, 20s Bike

1 Round, High Intensity

5 Wallballs, 3 CTB Pull-Ups, 20s Bike

Rest 5:00, and begin Conditioning below.

2: Metcon (AMRAP – Reps)

“BIKE BUFFET”

“Bike Buffet” Part #1

AMRAP 4:00

15-12-9: Wallballs (20/14), CTB Pull-Ups

Time remaining, Max Calorie Assault Bike

– Rest 4:00 –

“Bike Buffet” Part #2

AMRAP 4:00

15-12-9: Wallballs (20/14), Toes to Bar

Time remaining, Max Calorie Assault Bike

– Rest 4:00 –

“Bike Buffet” Part #3

AMRAP 4:00

15-12-9: Wallballs (20/14), Pull-Ups

Time remaining, Max Calorie Assault Bike

Each portion is graded independently.

On the wallballs, females throw to a 9′ target.

Rx is with an Assault Bike,Rowing for max calories is the next best.
*Simliar to Saturday’s workout, but this time everyoinw will get the do pull-ups!

3: Metcon (No Measure)

RECOVERY:

Slow and steady through:

1 min Bike

1 min Plank

1 min jump rope or DU

1 min Row

1 min ski
*again this is all done at relaxed conversational pace