ON DAY 1 MY COACHES GAVE TO ME: FRAN

ON DAY 2 MY COACHES GAVE TO ME: CINDY

ON DAY3 MY COACHES GAVE TO ME: CF TOTAL

ON DAY4 MY COACHES GAVE TO ME: JERRY ON THE BIKE WITH A TWIST

ON DAY5 MY COACHES GAVE TO ME: JACK GETS NAUGHTY WITH JACKIE

ON DAY 6 MY COACHES GAVE TO ME: OPEN 15.5


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The Fairies

In team of 3 :
AMRAP27

7 KB Swings 32/24 kg
10/7 cal Bike *
7 Burpees

*if you row 12/9 Cal
team mates complete full round before swap

In CrossFit, cardio-based exercises can include running, swimming, rowing, and now…. the Assault Air Bike! What’s so special about the Assault Air Bike?

The Assault Air Bike is a great ‘default to’ exercise. If running or rowing is currently something you are unable to do due to injury, the Assault Air Bike is a great way to modify that movement in your workout.  If you have a rolled ankle or a quad or hip flexor strain, the Assault Air Bike provides a good option for exercising safely. It could potentially be a great tool for rehabilitation as it provides safe movement with no impact. It also allows the area of the injury to move and provide blood flow to the area to aid in recovery.

The Assault Air Bike is also great for metabolic conditioning, as it can help break through plateaus in your training. If your aerobic capacity is not feeling as if it has improved, the Assault Air Bike is a great way to incorporate interval training to build your aerobic capacity without losing strength and muscle mass.

The Assault Air Bike can also enhance your mindset. If you have ever used the Assault Air Bike at high intensity, I am sure you would agree that it is not easy. The Assault Air Bike is a great test of mental toughness and how to sustain a positive mindset through pain.

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