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DESCRIPTION

STRUCTURE: TEAMS OF 2

3 Rounds For Time [40 Minute Cap]

500 Meter Bike Erg

1,000 Meter Bike Erg

1,500 Meter Bike Erg

DURING REST PERIODS:

Round 1: 10 AbMat Sit-ups

Round 2: 20 AbMat Sit-ups

Round 3: 30 AbMat Sit-ups

STIMULUS: “HEAT WAVE” is a Sprint Interval workout.

STRATEGY: Athletes should sprint when they are on the Bike and recover during AbMat Sit Ups/Rest Periods.

SCALING: Athletes should scale the Bike distances to 400, 800, 1,200 Meters if they cannot maintain a pace under 2:30.

SCORING: Athletes’ score will be the Time it takes their team to complete the workout.

Teams should aim to finish in 30-40 Minutes.

“Heat Wave” – Team of 2 (Time)

“HEAT WAVE”

TEAMS OF 2

3 Rounds

P1: 500 Meter Bike P2: 10 AbMat Sit Ups

P2: 500 Meter Bike P1: 10 AbMat Sit Ups

P1: 1,000 Meter Bike P2: 20 AbMat Sit Ups

P2: 1,000 Meter Bike P1: 20 AbMat Sit Ups

P1: 1,500 Meter Bike P2: 30 AbMat Sit Ups

P2: 1,500 Meter Bike P1: 30 AbMat Sit Ups

Subs

250m Row, 200m Run

-OR-

“Heat Wave”- INDIVIDUAL (Time)

“Heat Wave” – INDIVIDUAL

3 Rounds

500m Bike + 10 Sit Ups

1000m Bike + 20 Sit Ups

1500m Bike + 30 Sit Ups

Subs

250m Row, 200m Run