CrossFit – Sat, Aug 5
Warm Up
<p>2:00 Bike (build in pace)<br />- into -<br />3 rounds<br />10 Single Arm Up Right Row<br />5 Inch Worms<br />10 Jumping Air Squats<br />2 Zombie Rope CLimbs<br />WORKOUT PREP</p>
Movement prep/Workout prep
<p>- With Partner -<br />2 sets (each)<br />30 Sec. Bike (Workout Pace)<br />1 Rope Climb (Each)</p>
Freedom
ferrari (Time)
<p>Teams of 2</p><p>125/100 Calorie Echo Bike<br />30 Rope Climbs or 60 Muscle Ups (Bar or Ring) or 90 Burpee Pull-Ups<br />125/100 Calorie Echo Bike</p>
independent
Ferrari (Time)
<p>Teams of 2<br />100/80 Calorie Echo Bike<br />20 Rope Climbs or 40 Muscle Ups (Bar or Ring) or 80 Burpee Pull-Ups<br />100/80 Calorie Echo Bike</p>
Liberty
Ferrari (Time)
<p>Teams of 2<br /> 90/70 Calorie Echo Bike<br />30 Zombie Rope Climbs or 60 Jumping Pull Ups<br /> 90/70 Calorie Echo Bike</p>
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