Never Doubt – CrossFit
Warm-up
Correctives
3 rounds
Tempo (3333) Ring Rows x3
Tempo (5555) Air Squats x5
Tempo (2222) Push Ups x3
Then
5:00
1:00 bike or row
:30 ball slams
:30 plank
Conditioning
Metcon (3 Rounds for reps)
A. Against a 10-minute clock, complete rounds of 10, 20, 30, 40, and so on, of:
Calorie Bike
*After each set, complete a 150-ft loaded Carry (Sandbag, Front-Rack, or Farmers)
Rest 3 minutes, then…
Against a 10-minute clock, complete rounds of 10, 20, 30, 40, and so on, of:
Calorie Row
*After each set, complete 10 Burpees
Rest 3 minutes, then…
Against a 10-minute clock, complete rounds of 10, 20, 30, 40, and so on, of:
Calorie bike, ski or run (100m, 200m, 300m, 400m, 500m, 600m…)
*After each set, complete 30 mountain climbers
Work capacity Wednesday
Consistent movement and pace is the goal.
Cooldown
B. 5 minutes Parasympathetic breathing