Phone: (813) 440-8882

Thursday October 17th

16
Oct

Thursday October 17th

Warm Up:
Group Dynamic Warm Up
High Kicks
Toe Touches
Air Squats w/Side Lunge
High Knees
Butt Kicks
Arm Circles/Swings

Image result for Crossfit Assult Bike meme

7 Rounds
1 Minute Max Bike Calories
Rest 3 mins
DON’T YOU WORRY WE WILL TIME IT ALL OUT SO EVERYONE CAN HAVE A BIKE FOR THE WORKOUT!!

Suggested scores!

Super fitness robot time / rounds: 25 calories per min for all the rounds. More Likely time / rounds: 15/10 calories per min.

Accessory work. 4x100m farmer carry. As heavy as possible. one dumbbell or KB in each hand…

Feeling stronger. Load up a bar with 45’s and try to farmer carry that.. dont slam the ends of the bar into the ground if you are doing that.

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