CrossFit Dash Northeast, CrossFit Dash Northwest – DashFIT

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Bike (EZ→ Mod → Hard)

8/8 SA RKBS → 10 RKBS → 12 KBS

10 Scap Pull-ups

15 Banded Face Pulls

20 Plank Shoulder Taps

Strength

Metcon (No Measure)

EMOM x 10 MINUTES

5 Strict Pull-ups or 5 Banded Strict Pull-ups

Workout

Metcon (Time)

FOR TIME

40-30-20-10

Kettlebell Swing (53/35)

5-10-15-20

Pull-ups

12-12-12-12

Cal Bike*

*12/10 Cal Bike