Swole Cycle

CrossFit Free State – CrossFit

DAILY MINDSET
**“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire**

As we start our day, let’s think about these three.

Wishbone – Nothing is too great, or out of reach. Faith and doubt are both self-fulling prophecies.

Backbone – The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

Funnybone – We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

View Public Whiteboard

Weightlifting

Bench Press (Heavy set of 3)

Metcon

Swole Cycle (4 Rounds for reps)

Tabata:

Strict Pull-ups

Assault Bike Calories

Push-ups

Assault Bike Calories

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

After Party

Metcon (Time)

Row Conditioning

3 x 40/27 Calorie Row

Rest 1:30 Between

3 x 30/21 Calorie Row

Rest 1:30 Between

3 x 18/15 Calorie Row

Rest 1:30 Between