Wednesday 10/19/16

10-19-16

Reebok CrossFit ONE Coaches Development Program ā€” Spend a week observing, coaching classes, receiving feedback, and learning more about effective program design and class structure. ā€” For more details on how to apply email:Info@reebokcrossfitone.com

Warm Up:

Alternating Partner Stations (Casual Pace on the bike)
30 sec Assault Bike + 30 sec Air Squat
30 sec Assault Bike + 30 sec PVC Pass Throughs
30 sec Assault Bike + 30 sec Lunges
30 sec Assault Bike + 30 sec PVC Press

WOD:

“Fall Breeze”
3 x 3min AMRAP
3 min Rest Between AMRAPS

1st AMRAP
Assault Bike Cals (50/35)
Remaining Time AMRAP S2OH (135/95), (95/65)

2nd AMRAP
Assault Bike Cals (50/35)
Remaining Time AMRAP Lunges

3rd AMRAP
Assault Bike Cals (50/35)
Remaining Time AMRAP Burpees Over The Bar

After Bash:
Quad Smash and Couch Stretch

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