CrossFit Rx – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
6 sets
Tabata Machine: 20 secs on/10 secs off
– Pace should be moderate/fast not a Sprint –
into
3 sets
20-30 second Dead Hang (pull up bar)
10 Goblet Squats
Warm-up
Warm-up (No Measure)
**2. Workout Prep**
– With Partner –
2 sets (each)
15 Second Bike Erg (workout pace)
* 1 Partner Holds Dumbbells (start light and add) *
Workout
Metcon (Time)
CREAM AND SUGAR
Partner Workout:
500/400 Calorie Assault Bike
*Partner Must Hold 2×70/50 in farmers hold
*Switch on the bike as desired
TARGET SCORE
Target time: 28-32 minutes
Time cap: 40 minutes
Individual Option:
Partner Workout:
250/200 Calorie Assault Bike
Every 2:00 perform 100ft Farmer Carry (70s/50s)
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