CrossFit – Mon, Jan 5
Warm Up – Monday
10:00 AMRAP
1:00 Bike
5 Dynamic Squat Stretch
25ft Lizard Crawl
3 Tempo Back Squats with empty bar (build across sets, don’t go above 50%)
10 Deadbugs
Back Squat (Build up to a heavy single back squat in 15mins.)
Metcon Monday (5 Rounds for reps)
3 Rounds
25/20 Calorie Air Bike
25 Wall Balls (20/14)
25 Ups
(Scored by Time)
(KG conv: 9/6 WB)
Time cap: 18mins
RX+
3 Rounds
30/24 Calorie Air Bike
30 Wall Balls (20/14)
30 GHDs
(KG conv: 9/6 WB)