11.19.2015

CrossFit Worthy – CrossFit

Warm-up

Roll out and smash what you need to loosen up your legs/hips as needed.

*Crossover Symmetry

Metcon

OPTION 1)

On Bike or Rower

5:00 on/5:00 off x 20:00. Take at a 85-90% effort; record total cals

OPTION 2)

Spend 20:00 on an Air bike, Rower, or Push/Pull/Drag a sled. Take this at a 70% effort (relatively easy, but break a sweat.)

Row 5:00 on/5:00 off x 20:00 (2 Rounds for calories)

Air Bike 5:00 on/5:00 off x 20:00 (2 Rounds for calories)

20:00 Row (Calories)

20:00 Assault Bike (Calories)

20:00 Sled Pull (Weight)

Record weight used

MOBILIZE YO-SELF!

MOBILIZING FUN WITH COACH SUSIE OR JEREMY!!!!

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