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08/20/2020

19
Aug

08/20/2020

CFT – CrossFit

Warm-Up/Pre-Training

3 Sets:

8 Side Plank Rotations/Side

8 Scorpions/Side

30s Couch Stretch/Leg

Aerobic Capacity

Metcon (AMRAP – Reps)

For Total Calories/Time:

5:00 Minute Calorie Bike

1:30 Handstand Hold

4:00 Minute Calorie Bike

1:30 Ring Support-Bottom Position

3:00 Minute Calorie Bike

1:30 Handstand Hold

2:00 Minute Calorie Bike

1:30 Ring Support-Bottom Position

1:00 Minute Calorie Bike

1:30 Handstand Hold

Movement Options.

Handstand Hold→Pike Handstand Hold→High Plank

Ring Support→Box Dip-Bottom Position

Score is Total Calories.

Note Time Complete.

Time Cap: 27:00 Minutes
Today’s descending ladder will allow you to go from a moderate sustained pace to a hard effort near the end. Try for strong, long sets on the Isometric Holds (Handstand Hold/Ring Support). Break up the holds as you need to, but accumulate the time. As you move through the workout, push the pace a bit harder on the bike each set.