CrossFit – Mon, Oct 27
Warm Up – Monday (AMRAP – Reps)
8:00 AMRAP
30-second Air Bike
5 Kip Swings
5 Scap Pull Ups
5 Alternating V-ups (each side)
10 Back Rack Lunges (PVC/Empty Bar)
5 Hand Release Push Ups
Back Rack Lunge (4 sets
8 Back Rack Lunges (per leg), build across sets based on feel.
8 Back Rack Lunges (per leg), build across sets based on feel.
If Dry take from Rig.. if raining clean weight to start.)
Metcon Monday (AMRAP – Reps)
25/20 Calorie Air Bike
25 Toes to Bar
25/20 Calorie Air Bike
15 Bar Muscle Ups (or 30 Chest to Bar)
25/20 Calorie Air Bike
25 Toes to Bar
25/20 Calorie Air Bike
Time cap:18mins
RX+
25/20 Calorie Air Bike
25 Chest to Bar Pull Ups
25/20 Calorie Air Bike
15 Ring Muscle Ups
25/20 Calorie Air Bike
25 Chest to Bar Pull Ups
25/20 Calorie Air Bike
Accessory (AMRAP – Reps)
Wet Weather Option:
Strength
Back Rack Lunges
Metcon
AMRAP20mins
30m farmers carry
10 Double DB/KB Front Squats
10 burpees
10 Double DB/KB Hang Cleans