CrossFit – Wed, Jul 10
Warm up – Wednesday (AMRAP – Reps)
8:00 AMRAP
10 Cossack Squats
30-second Single Unders
5 Bird Dogs (each side)
5 Suitcase Deadlifts (each)
Metcon – Wednesday (AMRAP – Reps)
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x50s/35s)
30 Double Unders after each set
(KG conv: 22.5/15 DBs)
Time Cap: 14mins
RX+
10-9-8-7-6-5-4-3-2-1
Burpee Kettlebell Deadlift (2×32/24kg)
30 Double Unders after each set
Accessory (AMRAP – Reps)
Mayhem Mini-Pump –Leg Day
4 Rounds
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 Hamstring Ring Curls @ moderate weight – maintain quality RPE 7
15 Seated Dumbbell Calf Raise @ moderate weight (each side) – maintain quality RPE 7
-Rest 2:00 between rounds-