CrossFit – Wed, 25 Mar
Warm up – Wednesday
8:00 AMRAP
30-second Easy Bike
10 Glute Bridges
10 Deadbugs
8 Box Step Ups
6 Abmat Sit Ups
4 Deadlifts (PVC-Empty Bar)
Deadlift (Build up to a 1RM Deadlift in 15mins)
Met con – Wednesday (Time)
50/40 Calorie Air Bike
25 GHDs (or V-Ups)
50 Dumbbell Box Step Ups (35/25) (20″)
25 GHDs (or V-Ups)
50/40 Calorie Air Bike
(Score by Time)
(KG conv: 15/10 DB)
time cap:18mins
AFFILIATE COMPETE:
50/40 Calorie Air Bike
35 GHDs
50 Dumbbell Box Step Ups (50/35) (20″)
35 GHDs
50/40 Calorie Air Bike
(KG conv: 22.5/15 DB)
INDEPENDENCE:
40/32 Calorie Air Bike
20 GHDs (or V-Ups)
50 Dumbbell Box Step Ups (25/15) (20″)
20 GHDs (or V-Ups)
40/32 Calorie Air Bike
(KG conv: 10/7.5 DB)
LIBERTY:
30/24 Calorie Air Bike
25 Sit Ups
30 Box Step Ups (20/16″)
25 Sit Ups
30/24 Calorie Air Bike