CDOT
1200
Warm Up
Jumping Jacks
Hip Hammy Flow
DB Halos
Metcon
EMOM 16
Station 1 - Assault Bike - 8 calories
Station 2 - 6 Burpees
Station 3 - 10 DB Thrusters (2x25 pounds)
Station 4 - Rest
Programming was adapted from Vintage CrossFit and this one really had me gassed. I could have probably benefited from a longer warm-up or cut back the reps on the burpees, but overall it was a perfect high intensity dose.
Treadmill walk cool down - 0.25 miles, 2.6 mph, 2 degree incline
Walking Lunges - EMOM 5 - 10 lunges
45 minutes total wokrout
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