CrossFit – Sat, May 3
Warm-up
Warm Up
1. Movement Prep/Activation
Hinshaw Warm Up (12:00-15:00)
2. Workout Prep
3 sets
30-Second Bike
30-Second Row
30-second Run
-build in pace across sets-
Workout
Thunder Road (Time)
Freedom (RX’d)
Teams of 2
5 Rounds
400m Run (together)
50/40 Calorie Row (split)
50/40 Calorie Air Bike (split)
Independence
Teams of 2
5 Rounds
400m Run (together)
40/32 Calorie Row (split)
40/32 Calorie Air Bike (split)
Liberty
Teams of 2
5 Rounds
300m Run (together)
30/24 Calorie Row (split)
30/24 Calorie Air Bike (split)
- Target time: 32:00-35:00