Why We Use the Assault Bike from CrossFit Invictus.  We don’t have an Assault Bike at CFO, doctor but we have an Airdyne, healing which is basically the same thing.  It has been called “Satan’s Tricycle” by someone more loquacious that I, view but the name fits.  The resistance bike makes for an excellent warm up/cool down or can be a hellacious workout unto itself.

You will see Denny warming up, cooling down, or using intervals all the time after his sessions.  One a rare occasion, you may catch Coach Lou torturing Uncle Don on the trike.  I have personally ruined Rocky’s day in 20 second pieces in a warm up. 

Workout of the Day

5RFT

400m Run

15 Chest to Bar Pullups

25 minute cap

Gymnastics

7OTM

Perform a Handstand hold for 20 seconds.  This can be: a 20 second handstand walk, a Handstand hold for 20 seconds (you could add head or shoulder taps), a Wall Climb and Hold for 20 seconds, an inverted hold with feet on a box.