CrossFit – Thu, Jan 8
Warm up – Thursday (AMRAP – Reps)
8:00 AMRAP
30-second Machine
8 Glute Bridges
10 Cossack Squats
4 Empty Bar Deadlifts (build across sets, don’t go above 50%)
4 Dumbbell Bench Press
4 Low Box Step-Overs
Deadlift (Build up to a heavy single in 15mins)
Met Con – Thursday (AMRAP – Reps)
Every 2:00 (6 sets)
12 Dumbbell Deadlifts (50s/35s)
12 Dumbbell Bench Press (50s/35s)
12 Box Jump Overs (20)
(Scored by time for each set)
(KG conv: 22.5/15 DBs)
RX+
Every 2:00 (6 sets)
15 Dumbbell Deadlifts (50s/35s)
15 Dumbbell Bench Press (50s/35s)
10 Box Jump Overs (24/20)
(KG conv: 22.5/15 DBs)