Warm Up – Crossfit Rebels

**1. Movement Prep/Activation and Increasing Heart Rate**
With Partner
“Rowling” (5 sets)
* Penalty: 1 Step Back Lunge (each leg) + 1 Burpee for every meter over or under 100m *
* Max Penalty is 5 (you’re welcome)

**2. Strength Prep**
– Give athletes 5 minutes to build up to 80% of their max. Have athletes practice good bar path while keeping hips and core tight –

**3. Workout Prep**
10 sec. Assault Bike
– rest 10 secs –
20 sec Assault Bike
– rest 20 secs –
30 sec. Assault Bike
* Try and increase pace but not a sprint *

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