Coast Range CrossFit

For Max Reps
5 MIN: ROW
Rest 1 min
5 MIN: DB Burpee Box Step overs (24″/20″)(55#/35#)
Rest 1 min
5MIN: Assault Bike for Cals

55+ RX
(24″/20″)(35#/25#)

Then..

Skill work: Ring Muslce up

This is a test of Cardiorespiratory endurance, Muscle endurance,
Strength, Balance, and Lactic Threshold. You will be exposed
somewhere in today’s workout. Focus on what that is. Do you
feel it on the row? The step over? The Bike?
Take this information after the workout to Coach Wes and
let him help you fill that whole with a custom program built just
for you!

Save the date and be sure to RSVP by this weekend. If you didn’t receive an email, let a coach know 🙂 Start getting those costumes! 

We have some tempo work this week in our A&B work.
When reading the tempo the first number refers to the “eccentric”
portion of the lift, or the “down” phase.
Number two refers to the bottom part of the lift
The third number is the “concentric” or “up” portion
The final number is the top portion or “rest” part of the lift.

For Example, on today’s DB Russian Step up it reads like this:
2 seconds on the way down from the top of the step up
0 seconds in the bottom
1 second getting back up
0 second at the top