MONDAY 200302
Evolution A:
On a 15:00 Running Clock (5 rounds each station)
Minute One: Strict Ring Pull-ups, 9 repetitions
Minute Two: Weighted 20′ Box Step-up, 14 repetitions (53lb. / 35lb.)
Minute Three: Toes to Bar, 15 repetitions
Rest as needed then,
Evolution B:
“The Blitz”
On a 3:00 minute clock,
Assault Bike, 3 calories
Burpee, 3 repetitions
Assault Bike, 6 calories
Burpee, 6 repetitions
Assault Bike, 9 calories
Burpee, 9 repetitions
Continue this progression as far as possible within the 3 minute clock.
Note: On Evolution A, the Box Step-up is 20 inches for both men and women. Ensure one leg does “all the work” before the support leg touches either the box. Athletes will have 2 x 53lb. or 2 x 35lb. Kettlebells in their hand (i.e. “Farmers Hold”). On Evolution B, there are no “rollover calories.” Each time you return to the bike, the computer must be reset.
A winning team!
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Week At A Glance
- Tuesday
- CrossFit at 10:30AM
- Bag Class (5:30PM – 6:15PM)
- No Yoga Tonight
- Wednesday
- Faith Works Ministry (6PM – 7PM)
- Thursday
- CrossFit at 10:30AM
- Krav Maga (5:30PM – 6:15PM)
- Friday
- CrossFit Strength Class (8AM – 9AM)
- Saturday
- FREE Community Workout!
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