CrossFit – Wed, Jun 26
Warm up – Wednesday (AMRAP – Reps)
10:00 AMRAP
30-second Air Bike (build in pace)
5 Worlds Greatest Stretch (each)
5 Front Squats (empty bar)
3 Low Box Jumps
1 strict pull up
Front Squat (3 Sets:
8 Front Squats (65-70%)
3 Seated Box Jumps after each set
-rest 2 Minutes between sets-)
8 Front Squats (65-70%)
3 Seated Box Jumps after each set
-rest 2 Minutes between sets-)
Metcon – Wednesday (AMRAP – Reps)
7 Rounds
10/8 Calorie Air Bike
3 Strict Pull Ups
10 Box Jump Overs (24/20)
3 Strict Pull Ups
Time Cap: 15mins
Rx+
7 Rounds
10/8 Calorie Air Bike
1 Legless Rope Climb (Or 6 Strict Pull Ups)
10 Box Jump Overs (30/24)
1 Legless Rope Climb (Or 6 Strict Pull Ups)