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Over Easy

February 2, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

1:30 Bike (Slow)

20 Hollow Rocks – Video

20 Superman Rocks – Video

1:00 Bike (Moderate)

15 Hollow Rocks – Video

15 Superman Rocks – Video

:30 Bike (Fast)

10 Hollow Rocks – Video

10 Superman Rocks – Video

After each round, complete the below mobility:

After the 20’s – :30s Spiderman and Reach – Video

After the 15’s – :30s Walkouts – Video

After the 10s – :30s Reverse Samson – Video

2 Rounds, with the first being a walk-through pace with low and controlled intensity. The second, let’s ramp to our planned workout pacing.

:30 second Bike

5 CTB Pull-Ups

4 Overhead Squats

3 Power Clean and Jerks

2 CTB Pull-Ups

Rest as needed between.

WOD

Metcon (Time)

For Time:

50/35 Calorie Bike “Buy-In”

Directly into…

3 Rounds:

21 CTB Pull-Ups

15 Overhead Squats

9 Power Clean and Jerks

Rx Barbell – 115/80

Stretch





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