CrossFit – Thu, Mar 13
Warm up – Thursday (AMRAP – Reps)
2 sets:
1:00 Row
1:00 Ski (or Up Downs)
1:00 Air Bike
(slow-moderate pacing)
5 Shoulder Press (empty bar)
Shoulder Press (Heavy 2-rep Dead Stop Shoulder Press in 15mins
(Build in weight)
Pause at the bottom of each rep, while maintaining tension, before pressing.)
(Build in weight)
Pause at the bottom of each rep, while maintaining tension, before pressing.)
Metcon – Thursday (AMRAP – Reps)
2 sets (Begin set 2 at 12:00)
21-15-9
Calorie Row
Calorie Ski (or Burpees)
Calorie Air Bike
*Female Calories: 16-12-8. Does not apply to the burpees.