CrossFit – Tue, Jan 30
Tuesday WARM up (AMRAP – Reps)
2 sets:
10 Banded Kicks Forward
10 Banded Kick Backwards
10 Banded Fire Hydrants
-into-
8:00 AMRAP
:30 Air Bike
5 Up downs over DB
5 Lunge Steps (each side)
5 Back Squats (empty – build across sets)
Metcon – Tuesday (AMRAP – Reps)
5 Rounds
10 Lateral Burpee Over Dumbbell
50ft Single Dumbbell Walking Lunge (50/35)
20/16 Calorie Air Bike
(KG conv: 22.5/15 DB)
time cap: 16mins
Back Squat (5 sets of 5 Back Squats @75% of Heavy Single (Week 1)
* Complete a set on the 2 min for 10 minutes.)
* Complete a set on the 2 min for 10 minutes.)
Tuesday Optional Extra (AMRAP – Reps)
3 sets:
10:00 AMRAP
800M Run
1600/1400m Bike
-In remaining time: Max Burpees-
*Once the 10:00 mark hits go right into the next set (start back on 800m run).