Rock Canyon Crossfit – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2 Rounds

1 min Bike Erg*

10 sec transition

1 min Ski Erg*

10 sec transition

1 min Row*

10 sec transition

*(30 sec easy/20 sec mod/10 sec hard) on each machine

2. Workout Prep

Get everyone organized with the machines lined up for a smooth rotation.

Workout (3 Rounds for calories)

Giant Pretzel

Freedom (RX’d)

3-person Team

5 Rounds

1 min Bike Erg

1 min Ski Erg

1 min Row

*All machines working at the same time


No Change to Workout


3-person Team

5 Rounds

45-second Bike Erg

45-second Ski Erg

45-second Row

(15-second transition between stations)

Target number of Calories:

Bike: 300/240+

Ski: 275/230+

Row: 275/230+

Minimum number of Calories before scaling:

Bike: 240/180

Ski: 225/170+

Row: 225/170+

Optional Accessory (Checkmark)

Mayhem Mini-Pump – Arms and Core

4 rounds:

10 Barbell Strict Press @ moderate weight

10 Seated Arnold Press @ moderate weight

10 Leaning Lateral Raise @ moderate weight

10 Barbell Drag Curls @ maintain quality

10 Standing Tricep DB French Press @ moderate weight

*Rest 3 minutes b/t rounds

Coodown/Mobility (No Measure)

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats (each side)

1 min thread the needle (each side)

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