CrossFit – Mon, Jul 13
Warm Up – Monday
8:00 Flow
0:00–2:00
Easy Air Bike
2:00–5:00
2 Rounds
5 Dynamic Squat Stretches
10 Glute Bridges
10 Alternating V-Ups
5:00–8:00
2 Rounds
5 PVC Box Squats (Strength height)
6 Alternating Dumbbell Snatches (light)
20 seconds Moderate Bike
Back Squat (EVERY 3:00 (3 SETS)
10 Box Squats (use a bench)
*Start light and build to a moderate weight
(Score is Weight))
10 Box Squats (use a bench)
*Start light and build to a moderate weight
(Score is Weight))
Metcon Monday (5 Rounds for reps)
3-3-3-4:00 AMRAP
20/16 Calorie Air Bike
20 Dumbbell Alt Snatch (50/35)
Max Sit Ups
-Rest 1:00 between Sets-
(Score is Total Sit Ups)
(KG conv: 22.5/15)
AFFILIATE COMPETE:
3-3-3-4:00 AMRAP
20/16 Calorie Air Bike
20 Dumbbell Snatch (50/35)
Max GHDs
-Rest 1:00 between Sets-
(KG conv: 22.5/15)