#1 CrossFit Box in der Region Solothurn

Option 1:
2 Sets:
30 sec Echo Bike
3/side Quad Stretch to Hip Opener
5/side Tall Kneeling Plate Halos
10 Plate Ground to Overhead
5/side Reverse Lunges (Bodyweight)

Equipment Needed: Echo Bike, Plate

Option 2:
2 Sets:
30 sec Ski
5 Cat/Cow
10 Air Squats
30 sec Echo Bike
3/side Quad Stretch to Hip Opener
20 sec Passive Bar Hang

Equipment Needed: Ski, Echo Bike

Two Options:
1) None
2) Make up a strength piece from the week

4 Rounds for total time
200m Plate Carry - 45/35lbs (20/15kg)
20 Plate Reverse Lunge (hold any way)
15/12 Cal Echo Bike
Rest 1 min between rounds

Time Cap - 24 min
Top Scores - 17 min

Scaled:
4 Rounds for total time
200m Plate Carry - 35/25lbs (15/10kg)
20 Plate Reverse Lunge (hold any way)
15/12 Cal Echo Bike
Rest 1 min between rounds

Beginner:
4 Rounds for total time
200m Plate Carry - 25/15lbs (10/7kg)
20 Bodyweight Reverse Lunge
12/10 Cal Echo Bike
Rest 1 min between rounds

EMOM x 12
Odd min: 20 sec ski
Even min: 40 sec echo
*rest 4 min*
EMOM x 12
Odd min: 30 sec ski
Even min: 30 sec echo
*rest 4 min*
EMOM x 12
Odd min: 40 sec ski
Even min: 20 sec echo

Score = Total cals

For Quality:
60 sec/side Couch Stretch
60 sec/side 90/90 Hip Stretch w/ forward fold
60 sec Seiza Sit
60 sec Frog Stretch
(if too intense switch to single leg Frog stretch with one leg straight x 30 sec/side)