Wellness Revolution CrossFit – CrossFit

Happy birthday Coach KT!!!

“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” –Reba McEntire

Wishbone – The growth-mindset that sees everything as an opportunity. To wear the lens of a true optimist… not a delusional “the world is amazing” outlook, but instead the singular focus: what can I learn from this?

Backbone – The unbreakable will to give our best, regardless of the circumstances. To put ego and pride aside, and to live with authenticity. Every day.

Funnybone – The attitude of gratitude for this incredible lifestyle we get to live. To see the humors in life, and to cherish the small things that all too often go unnoticed.

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Metcon (Calories)

ESSENTIALS

(Teams of 3)

5 Rounds

Minute 1: 75 Single Unders

Minute 2: 25 AbMat Sit-ups

Minute 3: Max Calorie Bike

Minute 4: Rest
–SCORE = Total Bike Cals

–There is no reward for getting the work done as quick as possible here

–Find a pace that allows you to get the work done in 45-50 seconds each round, leaving 10-15 seconds for rest and transition

–This will allow you to push the intensity even more on the bike

Metcon (Calories)

FITNESS

(Teams of 3)

5 Rounds

Minute 1: 50 Double Unders

Minute 2: 25 AbMat Sit-ups

Minute 3: Max Calorie Bike

Minute 4: Rest
–SCORE = Total Bike Cals

–There is no reward for getting the work done as quick as possible here

–Find a pace that allows you to get the work done in 45-50 seconds each round, leaving 10-15 seconds for rest and transition

–This will allow you to push the intensity even more on the bike

Metcon (Calories)

PERFORMANCE

(Teams of 3)

5 Rounds

Minute 1: 50 Double Unders

Minute 2: 15 GHD Sit-ups

Minute 3: Max Calorie Bike

Minute 4: Rest
–SCORE = Total Bike Cals

–There is no reward for getting the work done as quick as possible here

–Find a pace that allows you to get the work done in 45-50 seconds each round, leaving 10-15 seconds for rest and transition

–This will allow you to push the intensity even more on the bike