CrossFit Golden: Sunday 1.31.21

30
Jan

CrossFit Golden: Sunday 1.31.21

Bike, Row, Run, or Erg??

Metcon

*Step 1*

Pick one with its corresponding distance:

*Assault Bike 250/200 Calories

*Row 5,500/5,000 Meters

*Run 3.1 Miles or 5000 Meters

*Ski Erg 250/200 Calories

*Step 2*

Pick your next movement grouping…

*Option 1 = 5 Burpees + 10 Air Squats

*Option 2 = 8 Dumbbell Clean and Jerks

*Option 3 = 10 Strict Handstand Push Ups

*Step 3*

When the clock begins, perform your step 1 exercises for time.

Every 3 Minutes, you will perform one set of your step 2 option.

So when the clock reaches 3, 6, 9, 12, 15….. you will get off your machine and perform 1 round of the Option 1, 2 or 3 each time until you finish the distance.

Zoom Link for On Demand Class:

8AM Class (Mon-Fri): 

https://zoom.us/j/371461013

Meeting ID: 371 461 013

Password: 385206

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