CrossFit – Mon, Jun 8
Warm Up – Monday
7:00 Flow
0:00–2:00 Easy Bike
2:00–4:00
2 Rounds
10 Air Squats
10 Glute Bridges
10 Deadbugs
4:00–7:00
2 Rounds
20-second Air Bike (build in pace)
8 Goblet Squats (light)
Back Squat (Build to a 3RM Back Squat in 12mins)
Metcon Monday (5 Rounds for reps)
21-15-9
Calorie Air Bike
Goblet Squats (50/35)
Women’s Calories (16-12-8)
-rest until the 8:00 mark-
45/36 Calorie Air Bike
45 Goblet Squats (50/35)
(Scored by Time)
(KG conv: 22.5/15)
time cap: 13mins
AFFILIATE COMPETE:
21-15-9
Calorie Air Bike
Goblet Squat (70/50)
Women’s Calories (16-12-8)
-rest until the 8:00 mark-
45/36 Calorie Air Bike
45 Goblet Squat (70/50)
(KG conv: 32.5kg KB/22.5)