CrossFit – Wed, Sep 18
Warm up – Wednesday (AMRAP – Reps)
2 sets
5 Dynamic Squat Stretches
10 Cossack Squats
-into-
8:00 AMRAP
10 Roll and Reach
10 Dead bugs
5 Back Squats (build across sets)
5 Hand Release Push Ups
Back Squat (Build up to a Heavy Back Squat in 12 minutes)
Metcon – Wednesday (AMRAP – Reps)
AMRAP 12:00
1-2-3-4-5-6-7-8-9-10…
Back Squats (135/95)
10 Push Ups after each set
* Back Squats can be taken from the rack.
(KG conv: 60/42.5)
RX+
AMRAP 12:00
1-2-3-4-5-6-7-8-9-10…
Back Squats (155/105)
12 Push Ups after each set
(KG conv: 70/47.5)