4/30/19

Made2Live CrossFit – CrossFit

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Metcon

100 m Sprint Bike Sprint (8 Rounds for time)

4 Rounds:

1 min to do 100 m Sprint

:15 Transition time

1 min to do 9/7 cal Bike Sprint

:15 Transition time

-Getting times on both Sprint and Bike Sprint-
* Your score on this will be the times you complete the work in each min interval.

* The coach will have a stopwatch on the 100m sprint to get your time once you cross the finish line.

Core: Dead Bug, L-Hold on Pull Up Bar, Barbell Glute Bridges (No Measure)

2 Rounds:

30 Dead Bugs w/ DB in each hand (15 reps/side)

:30 L-Hold on Pull Up bar

30 Barbell Glute Bridges (choose a challenging weight)
* Either this core workout or coaches choice.

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