Saturday, June 26

24
Jun

Saturday, June 26

Crossfit Garage – CrossFit

View Public Whiteboard

Warm-up (No Measure)

General:

5 rds of “The Bike is Right”

Penalty 1- Up-downs

Penalty 2- Barbell Straight Leg Deadlift

Penalty 3- Hops over Barbell

Penalty 4- Good Mornings

Penalty 5- Burpees
Each athlete will have a partner and a bike. Partner 1 will bike for a calorie number of their choosing within the range specified by the coach (6-12 calories). They can vary their speed, but as soon as they stop, they cannot restart (Rollovers count!)

Once the monitor has finished counting calories Partner 2 must guess the number the partner biked to. If Partner 1 biked outside of the range specified (example, biked 13 calories when the range was 6-12), Partner 1 will perform the penalty. If Partner 2 guesses the number correctly, Partner 1 will perform the penalty. If Partner 2 guesses the number incorrectly, Partner 2 will perform the penalty. Penalty movements are listed below. Have them perform 10 reps of the penalty movement.

Bright Spot

Deadlift

Cool Down

1:00 Alternating between Cobra and Child’s Pose