CrossFit – Tue, 24 Mar
Tuesday WARM up
7:00 AMRAP
30-second Jump Rope
5 Half Kneeling Dumbbell Press (each/light)
5 Single Arm Upright Rows (each/light)
5 Single Arm Dumbbell Bench Press (each/light)
10 Alternating V-Ups
3 Shoulder Press (PVC-Empty Bar)
Shoulder Press (Build up to a 1RM Shoulder Press in 12mins)
Metcon – Tuesday (AMRAP – Rounds and Reps)
Every 5:00 (3 sets)
75 Double Unders
25 Push Ups
50 Double Unders
15 Dumbbell Bench Press (50s/35s)
(Score by Time each set)
(KG conv: 22.5/15 DBs)
time cap: 4:30/set
**INDEPENDENCE (Intermediate):**
Every 5:00 (3 sets)
60 Double Unders
20 Push Ups
40 Double Unders
15 Dumbbell Bench Press (35s/25s)
(KG conv: 15/10 DBs)
**LIBERTY (Beginner):**
Every 5:00 (3 sets)
50 Single Unders
15 Bar Push Ups
25 Single Unders
10 Dumbbell Bench Press (light)