Warmup:

3 Rounds:

1 Min Echo bike

8 Spider-Man lunge w/twist

6 Iron Cross per side

100M run

Then…

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

WOD:

For Time:

800M Run Buy-In

then..

4 Rounds:

30/24 Cal Echo Bike

15/12 Cal Ski Erg

then..

1000M Row Cash-Out

Video courtesy of Train FTW.

Total Cardio Day!!!  Going in, know this one is NOT a sprint.  Lots of work to do, so don’t come out of the gates on fire.  Use the run to loosen everything up so you are moving well into the Echo Bike and Ski Erg.

Scaling Options:

Run -> 1000M Row or 200 Double Unders

If no Ski Erg available -> Banded Ski Erg – 2 pulls= 1 Cal

Video courtesy of Vintage CrossFit

Cool Down:

Roll out lats – 15 passes per side

Roll out quads and hamstrings – 10 passes per body part