Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

2 rounds

15/12 Calorie Bike (OR 150m Run)

10 alternating v ups

10 hollow Lifts

10 hanging scap retractions

5 kip to swing

Metcon (3 Rounds for reps)

AMRAP 5 Minutes (0:00-4:59)

15/12 Calorie Assault Bike (OR 20/15 cal row)

15 Toes to Bar

-straight into-

AMRAP 5 Minutes (5:00-9:59)

15/12 Calorie Assault Bike (OR 20/15 cal row)

5 Bar Muscle Ups(c2b)

-straight into-

AMRAP 5 Minutes (10:00-14:59)

15/12 Calorie Assault Bike (OR 20/15 cal row)

15 Toes to Bar

5 Bar Muscle Ups (c2b)

*Begin each 5 minutes with a new 15/12 calorie Assault Bike regardless of where you were at

Metcon (No Measure)

3-4 sets

15 Single Leg Foot elevated Glute Bridge (each side)

15 Glute ham raises (OR 10 Nordic Hamstring Curls

15 Single Leg Kettlebell Deadlifts (each side) (light/moderate weight)

15 Reverse hypers (light/moderate weight) (OR 10 Jefferson Curls)