#1 CrossFit Box im Seeland

60 sec Cycling Side-Side Down Dog Calf Stretch
+
2 Sets:
5/4 cal Row
3/side Samson Lunges
4 Broad Jumps
5/side Box Step ups
10 Hollow Body Rocks

Equipment Needed: Rower, Box

Two Options:
1) None
2) Make up a strength piece from the week

8 min AMRAP
20/16 Cal Row
15 Box Jumps - 24/20" - step down

Rest 2 min

8 min AMRAP
15/12 Cal Echo Bike
15 TTB

Top Scores - 4 Rounds on each AMRAP
Minimum Goal - 2 Rounds + Machine

Scaled:
8 min AMRAP
20/16 Cal Row
15 Box Step ups - 24/20"

Rest 2 min

8 min AMRAP
15/12 Cal Echo Bike
15 Kipping Hanging Knee Raises

Beginner:
8 min AMRAP
16/12 Cal Row
10 Box Step ups - 20/16"

Rest 2 min

8 min AMRAP
12/9 Cal Echo Bike
10 Abmat Sit-ups

2 Sets - Each For Time
60/48 Cal Row
60/48 Cal Bike Erg
60/48 Cal Ski
600m Run

Rest 4 min between sets

Time Cap - 35 min

*Masters 55+ - 48/38 cal

**Your machine and run paces should both be slightly faster than your initial test pace. These rest breaks are intentionally incomplete, so make sure you keep an eye on sustainability and repeatability as you do so.

2 Sets:
10 Supine Pelvic Tilts
*as you roll your hips forward (low back comes off the ground), take an inhale, as you roll your hips backwards (low back comes in contact with the ground), exhale. Keep your belly soft.
5/side Lunge to Hamstring Shift w/ 5 sec hold at hamstring strech