CoreFit
A. Negative pull-ups. 5 second negative for 5-7 reps x 3 reps. Rest 90s btw sets.
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3 rounds for time
Airdyne 20 calories
20 push-ups - perfect form--
CrossFit:
A. Rear foot elevated DB split squats @22x1, 4-6x5/leg; rest 45 seconds bw legs
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3 rounds for time:
Airdyne 20 cals
Pull-ups 20 reps
Long warmup for this one as when it's go time you need to be hitting the bike hard and right into the pull-ups. This should be a very high breather for Crossfit level.
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