Calling ALL IA ladies!! International Women’s Day is Sunday and we are celebrating all of our strong ladies with a crossfit total competition at Harbor East at 11am. Sign up on the blog!
Workout
15 Cals on C2 Bike
12 Toes to Bar
1 min Max Doubles
Rest 1 minute
17 min AMRAP
Score= Total Doubles or Singles
Fitness: (12 Cals) (15 Sit ups) Max Single Unders in 1 minute
Performance: (15 Cals) (12 Toes to Bar) 1 min Max Doubles
Open: (17 Cals) (15 Toes to Bar) 1 Set of Max Unbroken Doubles
CORE WOD
:20 Tuck ups (lay on the ground)
:20 Flutter Kicks
:20 Rest
7 Rounds
Athletes: The AMRAP today should be approached as a sprint on the bike (under 1 minute), 1-2 Sets on the T2B, then 1 minute to hit a max set of doubles or 1 Max effort unbroken set if you can consistently hit over 50. In 17 minutes you should make it through 4-5 times. Each round should be attacked with full effort. The built in rest is there so you can sprint on the bike.
