CrossFit – Wed, Aug 28
Warm up – Wednesday (AMRAP – Reps)
10:00 AMRAP
1:00 Air Bike
5 Inch Worms
10 Deadbugs
10 Dynamic Squat Stretches
3 Back Squats (empty bar – build across sets)
Back Squat (Back Squat for load:
#1: 10 reps @ 60%
#2: 3 reps @ 70%
#3: 3 reps @ 80%
#4: 3 reps @ 90%
#1: 10 reps @ 60%
#2: 3 reps @ 70%
#3: 3 reps @ 80%
#4: 3 reps @ 90%
We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs)
Metcon – Wednesday (AMRAP – Reps)
30/24 Calorie Air Bike
30 Burpees
@7:00
25/20 Calorie Air Bike
25 Line Facing Burpees
@14:00
20/16 Calorie Air Bike
20 Burpee Broad Jump (4’/3’)
RX+
36/28 Calorie Air Bike
36 Burpees
@7:00
30/24 Calorie Air Bike
30 Line Facing Burpees
@14:00
24/20 Calorie Air Bike
24 Burpee Broad Jump (4’/3’)