by Alex EtzenXS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
– 400m Fat Bike
– 25ft Walking Leg Swings
– 25ft Walking Heel to Butt
– 25ft Toe Elevated Walk
– 25ft Heel Elevated Walk
– 25ft High Knees
– 25ft Butt Kickers
Challenge
Work on a Skill or F.I.T. Number!
Workout
10K Bike (Time)
Fat Bike! Ride the 5K twice! Because of the rain we will change a few things:
1. Start facing west in front of the garage and go around the rig then between the gyms and down the driveway.
2. Go right when leaving the driveway and left to go by the school. (Like the Murph mile).
3. After the first school there is a ramp before the big dumpster to get on the sidewalk and go to the parking lot between the schools.
4. Go through that parking lot and down the road that brings you back to Ponderosa Dr close to the coffee cabin.
5. Ride the 5k route like normal except for when you go over the bridge and go down to the cherry creek trail. We normally do the first left right after the bridge and now we will take the 2nd left after the bridge.
6. Do the same thing when coming back to the bridge.
7. Don’t go back around the school when you come back. Just go straight up Ponderosa Dr back down the driveway and between the gyms to the garage door to finish the 5k.
8. If you’re doing the 10k go around the rig and do the same thing again.
OR
5K Bike (Time)
Fat Bike! Remember to ride the 400m first then go out!
