CrossFit – Wed, Feb 19
Warm up – Wednesday (AMRAP – Reps)
8:00 AMRAP
1:00 Bike
10 Cossack Squats
10 Alternating V-Ups
5 Roll and Reach
3 Pause Back Squats (empty bar
Back Squat (Build up to a Heavy Back Pause Squat (3-seconds)
in 15:00)
in 15:00)
Metcon – Wednesday (AMRAP – Reps)
Every 3:00 (5 sets)
12/10 Calorie Air Bike (Or Standing Bike Erg)
8 Back Squats (185/125)
50ft Walking Lunge
(KG conv: 85/57.5)
* Bar can be taken from the rack.
Target time each set: 1:40-1:55
RX+
Every 3:00 (5 sets)
12/10 Calorie Air Bike (Or Standing Bike Erg)
8 Back Squats (225/155)
50ft Walking Lunge
(KG conv: 102.5/70)