CrossFit – Mon, Sep 15
Warm Up – Monday (AMRAP – Reps)
Hip Halo Warm Up
-into-
8:00 AMRAP
10 Roll and Reach
10 Glute Bridges
8 Box Step Ups
3 Back Squats (empty bar-build across sets)
Back Squat (Back Squat (Wave 3):
3-2-1, 3-2-1 @ 75-85-90%, then back to 80-85-90%)
3-2-1, 3-2-1 @ 75-85-90%, then back to 80-85-90%)
Metcon Monday (AMRAP – Reps)
6 Rounds
8 Dumbbell Box Step Overs (50s/35s)(20)
12 Alternating Dumbbell Snatches (50/35)
48 Double Unders
(KG conv: 22.5/15 DBs)
Time cap:20mins