CROSSFIT
CONDITIONING:
“Strictly Business”
AMRAP 18:
200 Meter Run
10/7 Calorie Assault Bike
5 Strict Toes to Bar
WHITEBOARD BRIEF
ASSAULT BIKE
Today is all about the bike
With no rest after each round, this isn’t designed to be a sprint
However, look to hold a pace that is just outside your comfort zone
A low heart rate movement to follow (strict toes to bar) is a nice incentive to keep working hard on the bike
You can expect to have about 1:00-1:30 per round
SHUTTLE RUNS
Move through the shuttle runs at a steady pace that allows you to get to the bike ready to rock
It is better to move a touch slower here if it helps you move a touch faster on the bike
STRICT TOES TO BAR
Use the strict toes to bar as a station to bring your heart rate down from the bike while moving with excellent technique
Break these up as needed to prevent any swinging or kipping
Today is all about the bike
With no rest after each round, this isn’t designed to be a sprint
However, look to hold a pace that is just outside your comfort zone
A low heart rate movement to follow (strict toes to bar) is a nice incentive to keep working hard on the bike
You can expect to have about 1:00-1:30 per round
SHUTTLE RUNS
Move through the shuttle runs at a steady pace that allows you to get to the bike ready to rock
It is better to move a touch slower here if it helps you move a touch faster on the bike
STRICT TOES TO BAR
Use the strict toes to bar as a station to bring your heart rate down from the bike while moving with excellent technique
Break these up as needed to prevent any swinging or kipping
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