CrossFit – Wed, Jan 18
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-30cbab82-7fff-2c1e-2ac6-3b8ab8412e6f">3 RDS @ Increasing Intensity</span></p><p dir="ltr"><span id="docs-internal-guid-30cbab82-7fff-2c1e-2ac6-3b8ab8412e6f">12/10 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-30cbab82-7fff-2c1e-2ac6-3b8ab8412e6f">10 Up-Downs</span></p><p dir="ltr"><span id="docs-internal-guid-30cbab82-7fff-2c1e-2ac6-3b8ab8412e6f">10 Scorpion Stretches</span></p><p dir="ltr"><span id="docs-internal-guid-30cbab82-7fff-2c1e-2ac6-3b8ab8412e6f">5 Push-Up to Pike</span></p>
Metcon
« Echo Vision » (Time)
"Echo Vision"
Complete a 100/80 cal bike, every minute including 3,2,1 go. complete 3 burpees
Complete a 100/80 cal bike, every minute including 3,2,1 go. complete 3 burpees
15 MIN CAP
LEVEL UP OPPORTUNITY: Males hold 70+ RPM throughout on bike, Females hold 65+ RPM (Conditioning Focus)
Accessory
Accessory (4 Rounds for reps)
<p dir="ltr"><span id="docs-internal-guid-3600cf07-7fff-f158-011c-96a77ee960ad">E2MOM X 5</span></p><p dir="ltr"><span id="docs-internal-guid-3600cf07-7fff-f158-011c-96a77ee960ad">12 DB Floor Press</span></p><p dir="ltr"><span id="docs-internal-guid-3600cf07-7fff-f158-011c-96a77ee960ad">12 Ring or Box Dip</span></p><p dir="ltr"><span id="docs-internal-guid-3600cf07-7fff-f158-011c-96a77ee960ad">12 Hollow Rocks</span></p>
Cooldown
<p><span id="docs-internal-guid-7b99a065-7fff-96fb-5c13-20908f0d082a">Immediately after WOD, Feet up the Wall Stretch/200m cooldown walk</span></p>