Crossfit Garage – CrossFit
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