Monday 7/2/18 - Bike, Row, Burpee


W: 8 Sets of Bike :10 Hard, :20 Easy

20 Hip Swings

20 PVC Pass Thru

M-1: 5 Sets:

12 Cross Body Step Up (6 Per Side) :30 Rest

8 Seated Strict Press

:60 Rest

Purpose: Develop cross-body stability and strict strength control.

Goal: Build to challenging, but controllable weight.

Load: Use weights that can be done unbroken, leaving only 1 or 2 reps in the tank.

M-2: Every 2:00 for 20:00

18/12 Cal Bike

14/10 Cal Row

:20 Max Burpees

L2: 16/12 Cal Bike

10/8 Cal Row

:20 Max Burpees

L1: 12/8 Cal Bike

10/8 Cal Row

:20 Max Burpees

Score: Total number of burpees. Goal: Work for your pace on the bike & row, but stay controlled enough to push the burpees.

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5292 51st Ave S
Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
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