CrossFit – Wed, Oct 18

Warm up – Wednesday

Hip Halo Warm Up
-into-
2 sets:
:30 easy Row
3 Burpees
5 Back Squats (empty)
:20 moderate Row
2 Line Facing Burpees
5 Back Squats (Add a little weight)
:10 fast Row
1 Burpee Broad Jump
5 Back Squats (Add a little more weight)

Back Squat (Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.)
Met con – Wednesday (Time)

4 sets (1 set every 5:00)
Even Sets: (0:00, 10:00)
15/12 Calorie Row
15 Burpee Broad Jumps (4/3ft)
15/12 Calorie Row

Odd Sets: (5:00, 15:00)
15/12 Calorie Air Bike
15 Burpee Broad Jumps (4/3ft)
15/12 Calorie Air Bike

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