"Green Day" Class WOD

  • 3 Rounds in 16 minutes
  • “Green Day”
  • AMRAP 4: Bike for Calories
  • On the 0:00 – 15 Abmat Sit-Ups
  • On the 1:00 – 12 Abmat Sit-Ups
  • On the 2:00 – 9 Abmat Sit-Ups
  • On the 3:00 – 6 Abmat Sit-ups
  • Rest 2:00 between rounds

Starting the workout and each minute with abmat sit-ups before getting on the bike for as many calories as possible. If unable to bike, complete the workout on a rower. Score at the end is total calories. Resting two minutes after each round.

On Sunday’s at CrossFit New England, we do not run group classes. However, there is a coach present for the 3 hour window and a workout written up on the board. The coach is there to give athletes assistance whether they choose to do what is prescribed or something of their own. We will still provide structure here if your affiliate does run a group class on Sunday.

Transitions make a huge difference in today’s workout. Getting to and from the abmat and the bike with a sense of urgency will allow for the most time on the bike. Knowing the sit-ups cut into each minute and that two minutes of rest is coming, looking to push an aggressive pace on the bike. The sit-ups are a good opportunity for athletes to catch their breath. Score at the end of the workout is total calories.
Source: wodwell.com
Tags : AMRAP
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