CrossFit First Creek – CrossFit
Metcon (3 Rounds for time)
0-10:00
3 rounds of:
1 shuttle run (1/4 of turf and back, 1/2 turf and back, 3/4 turf and back, full turf and back)
1 round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
10:00-20:00
50/40 Cal Assault bike
40 Shoulder to Overhead (115/75)
20:00-30:00
4 rounds of:
200 M run
20 Russian KB Swings (53/35)
RX+
0-10:00
3 Rounds of:
1 shuttle run
2 rounds of Cindy
10:00-20:00
60/50 cal Assault Bike
60 Shoulder to Overhead (115/75)
20:00-30:00
4 Rounds of:
200 M run
25 Russian KB Swings (70/53)
Each 10 minute segment will have an 8 minute cap to ensure some rest.
Metcon (3 Rounds for time)
0-10:00
3 rounds of:
1 shuttle run (1/4 of turf and back, 1/2 turf and back, 3/4 turf and back, full turf and back)
1 round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
10:00-20:00
50/40 Cal Assault bike
40 Shoulder to Overhead (115/75)
20:00-30:00
4 rounds of:
200 M run
20 Russian KB Swings (53/35)
RX+
0-10:00
3 Rounds of:
1 shuttle run
2 rounds of Cindy
10:00-20:00
60/50 cal Assault Bike
60 Shoulder to Overhead (115/75)
20:00-30:00
4 Rounds of:
200 M run
25 Russian KB Swings (70/53)
Each 10 minute segment will have an 8 minute cap to ensure some rest.
Comments are closed