Nutrition Challenge Kicks off Jan 19th!
Details and Registration:
CrossFit Tigard PAW – CrossFit
Combo Class Today
6:00 – Coaches Choice Dynamic Stretching/Movement Prep
5:00 – Row Drills and Prep for WOD
Row – Situp – Bike – Intervals (3 Rounds for time)
EVERY 10:00 FOR 30:00 COMPLETE…
Row 1000/800 Meters
40 AbMat Sit-ups*
30/25 Calorie Bike
*Situp standards today – butterfly knees. feet together. touch palms flat on floor beyond your toes.
Start new round at each 10:00 mark.
Record working time for EACH round
If you DNF a round, start the next round immediately at the 10:00 (or 20:00) mark, with reduced reps and note reps remaining.
Logistics: Set clock as counting up (not interval) and stagger start half the class by 5:00.
1:00 Tuck Hold
:30 Side Plank – R
:30 Side Plank – L
30 Bicycle Crunches