CrossFit – Fri, 3 Apr
warm up – Friday
Hip Halo
-into-
7:00 AMRAP
30-second Easy Single Unders
5 Single Dumbbell Squats (light)
10 Deadbugs
10 Bird Dogs
10 Roll and Reach
Metcon – Friday (Time)
100-80-60-40-20
Double Unders
50-40-30-20-10
Single Dumbbell Squat (35/25)
(Scored by Time)
(KG conv: 15/10 DB)
time cap:16mins
AFFILIATE COMPETE:
100-80-60-40-20
Double Unders
50-40-30-20-10
Single Dumbbell Squat (50/35)
(KG conv: 22.5/15 DB)
INDEPENDENCE:
80-60-40-20-10
Double Unders
40-30-20-10-5
Single Dumbbell Squat (25/15)
(KG conv: 10/7.5 DB)
LIBERTY:
50-40-30-20-10
Single Unders
25-20-15-10-5
Single Dumbbell Squat (light)
Accessory (AMRAP – Reps)
Easter finisher!
AMRAP10mins
2,4,6,8,10….
Toe-to-bar
box jump overs (24/20)