Eight Grade

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Teams of 2:

5 Calorie Bike

50-ft. Walking Lunge with AbMat on Head

100-ft. Bear Crawl

* Switch After Full Rounds

* If AbMat Falls Off Head: 3 Sit-ups

* Walking Lunge: 25-ft. Out & Back

* Bear Crawl: 50-ft. Out & Back

* Teams with the Most Rounds Win

Metcon

Eigth Grade (4 Rounds for reps)

Tabata (8 x :20 On, :10 Off):

Kettlebell Swings (53/35)

Bike Calories

Single Kettlebell Box Step-ups (53/35 to 24/20)

Bike Calories
## BIKE

### Getting Started

With 20 seconds of work followed by 10 seconds of rest on the bike, we’re going to be stopping and starting a lot. One of the harder parts of accumulating bike calories is getting it started from a standstill position. By starting with an short, but aggressive sprint, athletes can get that first calorie to tick off a little quicker. Think of each 20 second window like this:

3 Second Sprint

17 Seconds Moderate-Fast