CrossFit Now – CrossFit
STRENGTH
Bench Press (Build to Heavy set of 3)
WOD
“Swole Cycle” TABATA PULL, PUSH BIKE SR (4 Rounds for reps)
“Swole Cycle”
8 Rounds :20 Work/ :10 Rest
:40 transition between movements
Tabata Intervals:
Pull-ups
Push Ups
Bike Calories
Shuttle Runs w/ Line touch
Basics-Ring Rows, PU on knees
RX-as written
RX+-Strict Pull Ups
50-59-Jumping PU, PU on knees
60+-Ring Rows, PU on knees, no line touch
AFTER PARTY
Row Cond- 40/27, 30/21, 18/15 (3 Rounds for time)
Row Conditioning
40/27 Calorie Row
Rest 1:30 Between
30/21 Calorie Row
Rest 1:30 Between
18/15 Calorie Row