CrossFit – Wed, Mar 11
Warm up – Wednesday
6:00 AMRAP
30-second Easy Bike
4 Lunge Matrix (each)
10-second Squat Hold
5 Low Box Jumps
5 Hand Release Push Ups
Back Squat (BACK SQUAT
Every 2:30 × 4 sets
3 Back Squats @72-75%)
Every 2:30 × 4 sets
3 Back Squats @72-75%)
Met con – Wednesday (Time)
Every 8:00 (3 sets)
15/12 Calorie Air Bike
15 Box Jump Overs (24/20)
30 Push Ups
15 Box Jumps Overs (24/20)
15/12 Calorie Air Bike
(Scored by Time each set)
time cap: 6mins/set
AFFILIATE COMPETE:
Every 8:00 (3 sets)
15/12 Calorie Air Bike
15 Box Jump Overs (30/24)
30 Deficit Push Ups (4in/2in)
15 Box Jumps Overs (20/24)
15/12 Calorie Air Bike
INDEPENDENCE:
Every 8:00 (3 sets)
12/10 Calorie Air Bike
12 Box Jump Overs (24/20)
24 Push Ups
12 Box Jumps Overs (24/20)
12/10 Calorie Air Bike
LIBERTY:
Every 8:00 (3 sets)
10/8 Calorie Air Bike
10 Box Step Ups (20/16)
20 Bar Push Ups
10 Box Step Ups (20/16)
10/8 Calorie Air Bike