CrossFit – Tue, Jan 3
Warm up – Tuesday
400m run
Into
2rds
10 pause air squats
10 pvc good mornings
10/10 reverse lunges
Into
2rds
10 pause air squats
10 pvc good mornings
10/10 reverse lunges
Back Squat (4 reps every 90seconds for 6 Rds.
Choose a weight that is challenging but achievable and maintain for all 6 Rds.)
Skill Work (5mins Rest post squats/set up for leg burner.
50 DB box step ups for time.
Rx 2 x 22.5kg/15kg DBs
Scale weight back and number of DBs.
Time Cap 5mins)
Met Con – Tuesday (Time)
Dirty Diane
21-15-9
Cals Rower/Assault Bike (women’s 18/12/7)
Deadlifts (102/70kg)
Handstand push ups