CrossFit – Wed, Mar 13
Warm up – Wednesday (AMRAP – Reps)
2 sets:
15 Banded Pull Aparts
15 Banded Chest Flys
-into-
8:00 Amrap (3-4 sets)
30-sec Air Bike (easy pace)
5 Bench Press (empty – build across sets)
5 seal pose/ down dog transitions
Bench Press (Every 1:00 for 5 minutes:
5 Bench Press at 60% of 1RM)
5 Bench Press at 60% of 1RM)
Metcon – Wednesday (AMRAP – Reps)
30-24-18-12-6
Calorie Air Bike (Female calories: 24-20-14-10-5)
Dumbbell Bench Press (2×50/2×35)
*Repeat from March 16, 2022
(KG conv: 22.5/15 DBs)
Time cap:16mins
Wednesday Optional Extra (AMRAP – Reps)
3,000m Run Program – Week 6
Workout Definition
1,200m at RPE6
Walk 400m (or 4 Min)
200m at RPE8
-Rest 2 Min-
1,000m at RPE6
-Rest 3 Min-
5 Sets
100m at RPE8
*Walk 30 Sec after each set.
-Rest 2 Min-
800m at RPE6
—–
Total: 3,700m + 600m Walk