CrossFit – Wed, Mar 4
Warm up – Wednesday
9:00 AMRAP
30-second Easy Air Bike
10 Cossack Squats
5 Hanging Knee Raises
10 Deadbugs
3 Empty Bar Back Squats
Back Squat (BACK SQUAT
Every 2:00 × 3 sets
3 Back Squats @65%)
Every 2:00 × 3 sets
3 Back Squats @65%)
Met con – Wednesday (Time)
Every 4:00 (5 sets)
12/10 Calorie Air Bike
12 Dumbbell Front Squats (50s/35s)
12 Toes to Bar
(Score each set for Time)
(KG conv: 22.5/15 DBs)
AFFILIATE COMPETE:
Every 4:00 (5 sets)
15/12 Calorie Air Bike
15 Dumbbell Front Squats (50s/35s)
15 Toes to Bar
(KG conv: 22.5/15 DBs)
INDEPENDENCE:
Every 4:00 (5 sets)
10/8 Calorie Air Bike
10 Dumbbell Front Squats (35s/25s)
10 Toes to Bar
(KG conv: 15/10 DBs)
LIBERTY:
Every 4:00 (5 sets)
8/7 Calorie Air Bike
8 Single Dumbbell Front Squats (light)
8 Hanging Knee Raises