CrossFit – Mon, Jan 20
Warm Up – Monday (AMRAP – Reps)
3 Rounds for quality
30-second Air Bike
5 Russian Kettlebell Swings
5 PVC Around the Worlds (each direction)
3 Tempo Front Squat (empty bar)
Front Squat (10 sets
3 Tempo Front Squat (60-70%)
Tempo = 3 sec down/no pause/1 sec up/no pause (30X0)
-rest 60-90 between sets-)
3 Tempo Front Squat (60-70%)
Tempo = 3 sec down/no pause/1 sec up/no pause (30X0)
-rest 60-90 between sets-)
Metcon Monday (AMRAP – Reps)
5 Rounds
20/15 Calorie Air Bike
20 Kettlebell Swings (53/35)
(KG conv: 24/16 KB)
Time cap: 16mins
RX+
5 Rounds
20/15 Calorie Air Bike
20 Kettlebell Swings (70/53)
(KG conv: 32/24 KB)