CrossFit – Wed, 15 Apr
Warm up – Wednesday
8:00 AMRAP
1:00 Each Bike
25ft Lizard Crawl
10 Glute Bridges
10-second Dead Hang
5 Light Kettlebell Deadlifts
Met con – Wednesday (Time)
15:00 AMRAP
3-6-9-12…
Kettlebell Swings (53/35)
Air Bike Calories
* 30ft Bodyweight Lunge between rounds
(women’s calories: 2-4-6-8…)
(Scored by Rounds + Reps)
(KG conv: 24/16)
AFFILIATE COMPETE:
15:00 AMRAP
3-6-9-12…
Kettlebell Swings (70/53)
Air Bike Calories
50ft Bodyweight Lunge between rounds
(women’s calories: 2-4-6-8…)
(KG conv: 32/24)
LIMITED EQUIPMENT OPTION:
15:00 AMRAP
3-6-9-12…
Pull Ups
1-2-3-5…
50ft Shuttle Run
30ft Bodyweight Lunge between rounds
Accessory (AMRAP – Reps)
3-4 sets
6-10 Chin Ups (supinated grip)
12 Incline Dumbbell Hammer Curls @ RPE 8.5/10
-rest 1:00 between sets-