Triple Threat

26.2 CrossFit – CrossFit

**“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams**

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Warm-up

Warm-up (No Measure)

## 30 Seconds Each

Easy Bike

Easy Row

Easy Shuttle Runs

Walking Spidermans

Moderate Bike

Moderate Row

Moderate Shuttle Runs

Walking Samson Stretch

Faster Bike

Faster Row

Faster Shuttle Runs

Inchworm to Push-up

Metcon

Triple Threat (3 Rounds for time)

On the 0: 1 Mile Run

On the 10: 100/70 Calorie Row

On the 20: 100/70 Calorie Assault Bike

*30 Minute Cap*
* Working through interval work with three different monostructural movements

* After completing the 1 mile run, you will rest with whatever time remains until the 10 minute mark before completing the row

* Follow the same format for the row into the Assault Bike

* We definitely want some rest built it so we can maintain intensity for the next movement

* To do so, let’s either reduce the distance/calories or set a time cap of 9 minutes for each movement

* There is a 30 minute total time cap for the workout, which means you’ll have 10 minutes to complete the final station

* Enter all three of your times separately

At home work out

Broom stick mile (Time)

25 Back Squats

25 Front Squats

25 Overhead Squats

Run 400 meters

25 Shoulder Press

25 Push Press

25 Push-Jerk

Run 400 meters

50 Squat Cleans

Run 400 meters

50 Snatches

Run 400 meters

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