Tricycle

26.2 CrossFit – CrossFit

**“You make a living with what you get. You make a life with what you give.” – Winston Churchill**

Warm-up

Warm-up (No Measure)

1 Minute Bike

1 Minute Slow Wall Squats [Video](https://youtu.be/5Q32xkPbg2A)

1 Minute Single Arm Kettlebell Deadlifts (30 Seconds Each)

1 Minute [Hollow Hold](https://youtu.be/EJvFiNvuuXw)/[Arch Hold](https://youtu.be/uHWynZ3tmvU) (30 Seconds Each)

1 Minute Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)

Metcon

Tricycle (Time)

For Time:

Buy-In: 2,000/1,600 Meter Bike Erg

Directly Into…

27-21-15-9:

Kettlebell Swings (53/35)

Pull-ups

Thrusters (75/55)
30 Min

* The buy-in bike will likely take 4-5 minutes before we begin the 4 rounds for time

* Approach this with the greater workout in mind

* We’ll never stop on the bike, but the last 3 movements can stop us dead in our tracks if fatigue isn’t managed well

* Hold a pace that gets you to the 27-21-15-9 ready to attack