CrossFit – Wed, Jan 24
Warm up – Wednesday
6 sets each (20-seconds on/10-seconds off)
Air Bike
Jump Rope
5 Banded Back Squats
Back Squat (5 Back Squat x 5 sets @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *)
Metcon – Wednesday (Time)
Every 3:00 (5 sets)
12/10 Calorie Air Bike
60 Double Unders
12/10 Calorie Air Bike
Wednesday Optional Extra
Teams of 2
5 Total Rounds For Time:
30/24 Cal bike/row
into…
40 GHD Sit-ups
50 Dumbbell Snatches (50/35)
60 Single Cross-Overs
*Both partners will complete machine work before switching into splitting remainder of reps as desired.