CrossFit – Thu, Dec 12
Warm up – Thursday (AMRAP – Reps)
Banded 7s
-into-
3 sets:
30-second Air Bike (build in pace)
5 Dumbbell Bench Press (light)
5 Hand Release Push Ups (knees)
5 Bench Dumbbell Fly (light)
Metcon – Thursday (AMRAP – Reps)
“Shock Method”
4 sets:
6 Bench Press (Heavy)
12 Push Ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 to 2:30 between sets-
Accessory (AMRAP – Reps)
Teams of 2
5 sets (each/1:1)
30/24 Calorie Air Bike
The goal is to complete each set in under 2 minutes. In set one, consider stopping at 1:30 and setting that as your calorie goal for all sets, if you don’t think you’ll reach 30/24 each round.
RX+
Teams of 2
5 sets (each/1:1)
40/32 Calorie Air Bike