Friday 180126

I. General Warm-Up

“Roxanne” Warm-up


II. Workout Of The Day

“The Assault”

With 3 or 4 partners

Bike 300 calories for time


*While one partner is working, the “resting partners” are doing synchronized air squats.

The score will be your time subtracted by the number of air squats accomplished.

I.e. if my team finished at 18:36 and we accomplished 320(each rep is one second) air squats our time would be 13:16.





I think this will go better than most people think. Make sure you drink plenty of water, maybe drink a protein shake after the workout if you have one. Enjoy.


III. Accessory, Recovery, Community

1.      Go Home  


IV. Supplemental Work

Friday: Strength

A.             Deadlift- 3x5 @ 5-10lbs heavier than last week

B.             SA Overhead Walking Lunge- 3x 10-12 Steps/arm (moderate weight)

Crossfit Enhance