CrossFit – Wed, Aug 2
Warm up – Wednesday
2:00 Bike (build in pace)
– into –
3 rounds
10 Single Arm Up Right Row
5 Inch Worms
10 Jumping Air Squats
2 Zombie Rope CLimbs
– into –
3 rounds
10 Single Arm Up Right Row
5 Inch Worms
10 Jumping Air Squats
2 Zombie Rope CLimbs
Met con – Wednesday (Time)
Teams of 2
150/120 Calorie Assault Bike or 125/100 Calorie Echo Bike
30 Rope Climbs or 60 Muscle Ups (Bar or Ring) or 90 Burpee Pull-Ups
150/120 Calorie Assault Bike or 125/100 Calorie Echo Bike
150/120 Calorie Assault Bike or 125/100 Calorie Echo Bike
30 Rope Climbs or 60 Muscle Ups (Bar or Ring) or 90 Burpee Pull-Ups
150/120 Calorie Assault Bike or 125/100 Calorie Echo Bike
Time Cap:28mins
Wednesday Optional Extra
Pump session
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Alternating Double DB Step Back Lunges (Front Rack) @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Single leg DB Romanian Deadlift (each side) @ moderate weight
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
60 Sec Plank Hold
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Alternating Double DB Step Back Lunges (Front Rack) @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Single leg DB Romanian Deadlift (each side) @ moderate weight
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
60 Sec Plank Hold
*Rest 3 minutes b/t rounds