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Three Wheeler

March 5, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Light Bike + :30s Reverse Samson – Video

:45s Moderate Bike + :30s Walkouts

:30s Fast Bike + 10 Pushups + :10s HS Hold

:15s Sprint Bike + 10 Alternating Very Light DB Snatches

2 Rounds:

:60s Thoracic Opener – Video

After each set, a 15s Handstand Practice hold (free standing or against the wall)

Gymnastics

10:00 of Practice

Conditioning

2 Rounds, Not for Score:

1:30 Light Bike

50% of estimated Max Kipping HSPU

1:30 Light Bike

40% of estimated Max Kipping HSPU

1:30 Light Bike

30% of estimated Max Kipping HSPU

WOD

Metcon (Time)

3 Rounds:

30 Double-Unders

30/24 Calorie Row

30 Double-Unders

20 Sit-ups

30 Double-Unders

10 Burpee Box Jump Overs (24″/20″)





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