TUESDAY 201222

“Helen In Place”

On a 16:00 running clock,
Minute One = Assault Bike, 12 calories (8 women – or Row or Run)
Minute Two = Kettlebell Swing, 21 repetitions (53lb. / 35lb.)
Minute Three = Burpee, 12 repetitions
Minute Four = rest
Minute Five = Assault Bike, 12 calories (8 women)
Minute Six = Kettlebell Swing, 21 repetitions
Minute Seven = Burpee, 12 repetitions
Minute Eight = rest
Minute Nine = Assault Bike, 12 calories (8 women)
Minute Ten = Kettlebell Swing, 21 repetitions
Minute Eleven = Burpee, 12 repetitions
Minute Twelve = rest
Minute Thirteen = Assault Bike, 12 calories (8 women)
Minute Fourteen = Kettlebell Swing, 21 repetitions
Minute Fifteen = Burpee, 12 repetitions
Minute Sixteen = Done!

Rest as needed then,

50 STRICT Pull-ups In As Few Sets As Possible (IAFSAP)

Note: Athletes can pick their metabolic station today of running, rowing, or biking. If you are not able to meet the repetition requirements within the minute, reduce either the rep’s or the weight.

Warriors!

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Tuesday Schedule

  • CrossFit at 6AM, 8AM, 10:30AM and 4PM
  • Bag Class at 5:15PM

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