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Location
(All)
CrossFit Kent Island
Program
CrossFit
CrossFit Light
CrossFit Teens
CrossFit UnBoxed
Date
Workout
Bike Sprints - CrossFit Kent Island
Class
(All)
CrossFit: 5:00 AM
6:00 AM CrossFit
CrossFit: 10:00 AM
Open Gym 11am - 1pm
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Bike Sprints
Warm-up
2 minute easy Bike or Row
For 6 minutes:
Even minutes: 25M Bear Crawl
Odd minutes: 15 Jumping Squats
Pre-WOD Mobility:
Blue angel (2 min each side)
Glute smash (2 min each side)
Metcon
Metcon (No Measure)
Every 3 minutes for 30 minutes, Bike 12/8 cals as fast as possible
Post-WOD Recovery
Seated hamstring stretch (2 min hold)
Saddle stretch (2 min hold)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 02, 2020
Male Clients
Female Clients
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