06.14.18

CrossFit Ecstatic – CrossFit


Warm-up


:30 Seconds

Easy Row
Easy Bike
Active Spidermans

Medium Row
Medium Bike
Active Samson

After Row
Faster Bike
Push-up to Down Dog

Rehearsal


1 Round

5 Calorie Row
5 Calorie Bike
25ft. Farmers Carry

Conditioning

John Deere (Time)


For Time:
21-15-9
Row Calories
15-10-5 Assault Bike (Women: 9-7-5)

200 Meter Farmers Carry (53/35)

21-15-9
Row Calories
15-10-5 Assault Bike (Women: 9-7-5)

200 Meter Farmers Carry (53/35)

21-15-9
Row Calories
15-10-5 Assault Bike (Women: 9-7-5)

In between three rounds of row and bike calories, athletes will carry a pair of kettlebells by their sides for 200 meters. This should be a weight that they could complete the 200 meters broken when fresh. Within the workout, taking 2-3 short breaks is appropriate. Women will complete 15-12-9 for calories on both machines. Stagger by 5-7 minutes if short on equipment. If unable to Assault Bike, complete one of the following:

21-15-9 10 Meter Shuttle Runs

Bryant Johnson

Bryant Johnson

Owner/Coach

CrossFit Level 1, CF-L2, CrossFit Kids, CrossFit Football, Retired 9 yr NFL Wide Receiver

Michael Jenkins

Michael Jenkins

Owner/Coach

Dan Moore

Dan Moore

Coach

CrossFit Level 1, CF-L2

Josh Diehl

Josh Diehl

Coach

CF-L1

Jeff Dercola

Jeff Dercola

Coach

CF-L1

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green

Coach

CrossFit Level 1