Wednesday, April 24th 2019

Crossfit

Accumulate 250/200 cals on the bike erg.
Every 3 minutes get off and perform an ascending ladder of
3 air squats-3 kb swings (53/35lb) – 3 box jump overs (24/20″)
Ascend by 3 reps every round
*So bike until minute 3, then perform 3-3-3, then bike till minute 6, then perform 6-6-6, then bike till minute 9 and perform 9-9-9..etc etc.
*30 minute time cap
*Your workout ends when you either complete all the cals, hit the time cap, or if it takes you all 3 minutes to perform the round air squat/swing/box jumps. *Scaling option: 2-2-2 and ascend by 2 reps each round

Rx-Plus

275/225 cals

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