CrossFit – Thu, Aug 8
Warm up – Thursday (AMRAP – Reps)
2 sets:
10 Banded Pull Ups
10 Dynamic Squat Stretches
-into-
8:00 AMRAP
10 Alternating V-Ups
5 Single Arm Dumbbell Bench (light-each side)
5 Goblet Squats (light)
30-second Row
Metcon – Thursday (AMRAP – Reps)
4 sets
2:30 AMRAP
20 Bench Press (95/65)
20 Kettlebell Goblet Squats (53/35)
Max meter Row in remaining time*
-Rest 2:30 between sets-
*Rollover meters count
(KG conv: 42.5/30 BP, 24/16 KB)
RX+
4 sets
2:30 AMRAP
20 Bench Press (135/95)
20 Kettlebell Goblet Squats (70/53)
Max meter Row in remaining time
Rest 2:30 between sets Rollover meters count
(KG conv: 52.5/35 BP, 24/16 KB)
Accessory (AMRAP – Reps)
Mayhem Mini-Pump – Core
4 rounds:
10 Kettlebell Side Bend (each side)
20 Dip-Supported Leg Raises
:30-45 sec Face-Up Chinese Plank
*Rest 2 minutes between rounds