1 minute Bike Test

Ryan Wolf – CrossFit

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Warm-up (No Measure)

Run 800M

2 rounds:

25M Walking Lunges

25M Bear Crawl

30 second Bike (increase pace in 2nd round)
Pre-WOD mobility:

T-spine rake/roll (3 min)

Suprapatellar smash/floss (2 min each side)


1 minute Assault Bike (Calories)

Max calories in one minute on the Assault Bike
7 rounds, with 3 minutes rest between efforts. Record best score.

Metcon (No Measure)

2 minutes of Hollow Rocks

2 minutes of Flutter Kicks

Post-WOD Recovery

Saddle stretch (4 min hold)

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