Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

Tuesday

Warm-up

AMRAP x 6 MINUTES
:30 Bike
10 Deadbugs
10 Bird Dogs
10 Elbow to Instep
30 Mountain Climbers

Extended Warm-up

3 ROUNDS FOR QUALITY
:30 Arms + Body Rowing*
:30 Half Slide Rowing
:30 Full Slide Rowing
1:00 Hollow Hold

*No Leg Involvement

(No Measure)

Workout

Metcon (Time)

3 ROUNDS FOR TIME
500/400m Row
30/20 Cal Bike
30 Sit-Ups

(Score is Time)

Cool Down

2 SETS
:45 Quad Foam Rolling (R)
:45 Quad Foam Rolling (L)
1:00 Saddle Stretch

Into...

2 SETS
:45 Doorway Stretch (R)
:45 Doorway Stretch (L)
1:00 Wall Press

(No Measure)

Want to see some of these movements in action? Check out our .