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-)
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)

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