Loose Cannon

26.2 CrossFit – Foundations

**“Every strike brings you closer to your next home run.” – Babe Ruth**

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Warm-up

Warm-up (No Measure)

## 3 Rounds

### 30 Seconds Each:

Row

Bike

Plank

* Increase Pace Each Round on Machines

* Planks:

* **Round 1:** Front Plank

* **Round 2:** Right Side Plank

* **Round 3:** Left Side Plank

Metcon

Loose Cannon (AMRAP – Reps)

3 Rounds For Total Reps:

3 Minute Calorie Row

2 Minute Calorie Bike

1 Minute AbMat Sit-ups

Rest 2 Minutes Between Rounds
## GENERAL

* In this 3 round cardio workout, athletes will work for 6 minutes straight before resting for 2 minutes

* Without any stagger, the workout takes 22 minutes to complete (26 with stagger)

* The score is total reps accumulated across the 3 rounds

## ROW & BIKE

* If you’re short on any machines, start the second group on the 4:00 to avoid any pile up on the bike or row

* Use any bike that you have available

* If unable to bike, complete 10 meter shuttle runs instead (count every touch as a rep)

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