Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry
-into-
6 min AMRAP
30-sec assault bike
5 scap pullups
1 rope climb pull (Just 1 pull)
5 hanging knee raise
Warm-up – Warm-up (No Measure)
**2. Workout Prep**
– With Partner –
5 Toes to Bar (each)
1 Rope Climb (each)
15 Sec. Assault Bike (each)
– practice transition on/off the bike –
Metcon – Metcon (Time)
Teams of 2
60 Toes to bar
8 Rope Climbs or 32 Strict Pull-Ups
80/60 cal Assault Bike
50 Toes to bar
6 Rope Climbs or 24 Strict Pull-Ups
70/55 cal Assault Bike
40 Toes to bar
4 Rope Climbs or 16 Strict Pull-Ups
60/48 cal Assault Bike
30 Toes to bar
2 Rope Climbs or 8 Strict Pull-Ups
50/40 cal Assault Bike
TARGET SCORE
Target time: 23-25 minutes
Time cap: 30 minutes
Individual Option
80 Toes to bar
10 Rope Climbs
80/60 cal Assault Bike
Accessory – Warm-up (No Measure)
1 min couch stretch (each side)
1 min foam roll lats (each side)
1 min wide leg forward fold (use DB or sandball as an anchor – don’t force position)