assault bike, box jumps, carve engine, chest to bar, crossfit, functional fitness -

Wednesday 12.16.20

Strength - Box Back Squats
EMOM 1:30x6 - 24" Box
6 reps each round increasing load each set

 

WOD (Workout of the Day) 

"Harrier"

5 - 3 Min Rounds

21 Chest to Bar

Max Box Jumps 30"

Rest 3 Minutes

Repeat again alternating between Max BJ and Max Bike Calories

Incorporated Energy Systems in WOD:  Glycolytic

Stimulus:  

  • Our goal for this workout is to target 45-60 Calories on Bike and 100-140 on Box Jumps

*Scale accordingly if any exercise cannot be performed RX


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