Crossfit Cle – CrossFit
Row, ski or either bike, three minutes of suffering, which two do you like?
3 rounds, 20 seconds cadences (pick your erg for the day):
Row: Ski: Bike:
20 s/m 30 s/m. 60 RPM
25 s/m. 40 s/m. 80 RPM
30+ s/m 45+ s/m 90 RPM
10 situp and reach (3 second holds)
10 pushup spiderman pushup pigeon
10 prone swimmer
5 minutes for your own mobility
Set up both ergs and hit a quick 1-2 with 20 seconds on each erg and a fast transition between.
*Focus on an aggressive start to get your speed early. Then settle into your working pace and cruise it out.
Double Erging (6 Rounds for reps)
6 rounds for calories on a 5 minute clock:
90 seconds on erg 1
90 seconds on erg 2
*Transition quickly as you are losing work time with every second of transition.