CrossFit – Mon, Aug 18
Warm Up – Monday (AMRAP – Reps)
Hip Halo
-into-
6:00 AMRAP
30-second Air Bike
25ft Walking Lunge
6 Box Step Overs
Skill Work (AMRAP – Reps)
Jump Rope Skill Session
Let’s take 5 minutes to practice and improve on one of the following. Break into small groups based on ability and practice together.
Level 1: Single Unders
Level 2: Double Unders
Level 3: Crossover Single Unders
Level 4: Crossover Double Unders
Metcon Monday (AMRAP – Reps)
@0:00
21-15-9 Calorie Air Bike (Females: 16-12-8)
*50ft Dumbbell Front Rack Lunge (50s/35s) after each set
@10:00
21-15-9 Calorie Air Bike (Females: 16-12-8)
10 Dumbbell Box Step Overs after each set (50s/35s) (20)
@20:00
21-15-9 Calorie Air Bike (Females: 16-12-8)
*50ft Dumbbell Front Rack Lunge (50s/35s) after each set
(KG conv: 22.5/15 DBs, 15 meters)
Time cap:28mins