Warmup:

200M Jog

Walking Lunge 30’

Inchworm 30’

1:00 Echo Bike

Side Lunge 30’

Bear Crawl 30’

20 Calf Pedals in Down Dog

1:00 Row

WOD:

5 Rounds:

400M Run

20/16 Cal Row

20/16 Cal Echo Bike

20/16 Cal Row

20/16 Cal Echo Bike

Video courtesy of CrossFit HQ.

I know what you’re thinking. “Why not row 40 cals then bike 40?!” Well, today, we want to break them up to not only give your body a little break up of monotony of movement but also to have you practice quick transitions from one piece of equipment to another.  The more time you spend in the transition, the longer the WOD will become.

Scaling Options:

Run -> 500M Ski Erg

Cool Down:

Leg Bleeds – 3 Min

Tabata Roll out – full body