CrossFit – Wed, Jan 29
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 2-rep Back Pause Squat (2-3-seconds) in 15:00)
Metcon – Wednesday (AMRAP – Reps)
7 Rounds
10/8 Calorie Air Bike
10 Dumbbell Front Squats (50s/35s)
(KG conv: 22.5/15 DBs)
Time Cap: 15mins
RX+
7 Rounds
12/10 Calorie Air Bike
10 Dumbbell Front Squats (50s/35s)
(KG conv: 22.5/15 DBs)