Bike Jail

26.2 CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Bike Jail (3 Rounds for reps)

AMRAP 5:

200′ Walking Lunge

200 Meter weighted Run (45/35)

Max Calorie Bike in Time Remaining

Rest 5 Minutes

AMRAP 5:

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

200 Meter weighted Run (45/35)

Max Calorie Bike in Time Remaining

Rest 5 Minutes

AMRAP 5:

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

200 Meter weighted Run (45/35)

Max Calorie Bike in Time Remaining
Individual scores today

you go they go during your rest!!!

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