CrossFit – Tue, Feb 3
Tuesday WARM up
Hip Halo Warm Up
-into-
6:00 AMRAP
30-second Bike
4 Lunge Matrix
3 Tempo Back Squats (empty bar, build up to 50%)
10 Sit Ups
Back Squat (Every 2:30 × 4 sets
2 Back Squats @80–82%)
2 Back Squats @80–82%)
Metcon – Tuesday (AMRAP – Rounds and Reps)
5 Sets:
20/16 Calorie Air Bike
50ft Dumbbell Front Rack Lunges (50s/35s)
-rest 1:30 between sets-
(Scored by Time for each Set)
(KG conv: 22.5/15 DBs)
Overall time cap: 21mins
AFFILIATE COMPETE:
5 Sets:
25/20 Calorie Air Bike
50ft Dumbbell Front Rack Lunges (50s/35s)
-rest 1:30 between sets-
(KG conv: 22.5/15 DBs)
INDEPENDENCE:
5 Sets:
15/12 Calorie Air Bike
50ft Dumbbell Front Rack Lunges (35s/25s)
-rest 1:30 between sets-
(KG conv: 15/10 DBs)
LIBERTY:
5 Sets:
10/8 Calorie Air Bike
50ft Walking Lunge
-rest 1:30 between sets-