CrossFit – Mon, Aug 25
Warm Up – Monday (AMRAP – Reps)
Hip Halo Warm Up
-into-
8:00 AMRAP
30-second Ski/Bike (alternate rounds)
5 Scap Pull Ups
3 Kipping Pull Ups
10 Glute Bridges
8 Box Step Ups
3 Back Squats (empty bar-build across sets)
Back Squat (Weight)
Metcon Monday (AMRAP – Reps)
35/28 Calorie Ski (or Row)
28 Chest to Bar Pull-ups
24 Burpee Box Jump Overs (24/20)
@10:00
35/28 Calorie Bike Erg (or Air Bike)
14 Bar Muscle Ups
24 Burpee Box Jump Overs (24/20)
Time cap:18mins
Back Squat: Build to a 1RM in 5-6 working sets
(15 minutes to complete)