Bike Jail

26.2 CrossFit – CrossFit

**“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” –Dr. Seuss**

Warm-up

Warm-up (No Measure)

400M run

10 ring dips

10 pull ups

1 min bike

10 walking lunge

10 PVC overhead squats

30 sec penguins (jumping double tap)

Single dumbbell reverse lunge

Metcon

Bike Jail (3 Rounds for reps)

AMRAP 5:

200′ Walking Lunge

200 Meter Wreck Bag Run (50/35)

Max Calorie Bike in Time Remaining

Rest 5 Minutes

AMRAP 5:

100′ Single Front Rack Dumbbell Walking Lunge (50/35)

200 Meter Wreck Bag Run (50/35)

Max Calorie Bike in Time Remaining

Rest 5 Minutes

AMRAP 5:

50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)

200 Meter Wreck Bag Run (50/35)

Max Calorie Bike in Time Remaining
50″ counts as 1 Rep

Extra Credit

Metcon (No Measure)

3 Giant Sets:

8 Tempo Barbell Good Mornings (5 Second Eccentric) [Video](https://youtu.be/nYd6ePtMNBM)

12 Supinated Grip Ring Row [Video](https://youtu.be/oxjDM4B4Ywc)

24 Banded Pull Aparts [Video](https://youtu.be/O3kpjgGAfp4)