Wellness Revolution CrossFit – CrossFit

“It takes as much energy to wish, as it does to plan.”
–Eleanor Roosevelt

Wishing, hoping, wanting… they do nothing. Planning, action, and the demanding of ourselves to create the “how” makes change.

Let’s reinforce it in our minds – we weren’t made to “wish”. We were made to act.

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Weightlifting

Overhead Squat (Find a heavy single)

–15 min to find a heavy single from the RACK

Metcon

Metcon (Time)

ESSENTIALS

2 Rounds:

25 Overhead Squats (95/65)

25/18 Calorie Assault Bike
–10 MIN CAP

–Choose a weight on the barbell that you could complete the 25 reps unbroken in the first round if you absolutely had to

–Within the workout, this should be a weight that can be completed within 3 SETS

–Choose a moderate pace on the first round bike that allows you to stick to the barbell plan at the start of the second round

Metcon (Time)

FITNESS

2 Rounds:

25 Overhead Squats (115/85)

35/25 Calorie Assault Bike
–10 MIN CAP

–Choose a weight on the barbell that you could complete the 25 reps unbroken in the first round if you absolutely had to

–Within the workout, this should be a weight that can be completed within 3 SETS

–Choose a moderate pace on the first round bike that allows you to stick to the barbell plan at the start of the second round

Metcon (Time)

PERFORMANCE

2 Rounds:

25 Overhead Squats (135/95)

35/25 Calorie Assault Bike
–10 MIN CAP

–Choose a weight on the barbell that you could complete the 25 reps unbroken in the first round if you absolutely had to

–Within the workout, this should be a weight that can be completed within 3 SETS

–Choose a moderate pace on the first round bike that allows you to stick to the barbell plan at the start of the second round