CrossFit – Thu, Sep 18
Warm up – Thursday (AMRAP – Reps)
8:00 AMRAP
30-Second Bike/Row (Alternate rounds)
5 Dynamic Squat Stretches
10 Deadbugs
10 Glute Bridges
5 Inchworms
5 Dumbbell Suitcase Deadlifts (each)
Deadlift (Deadlift (Wave 3):
Deficit Deadlift 3-2-1, 3-2-1 @ 75-85-90%)
Deficit Deadlift 3-2-1, 3-2-1 @ 75-85-90%)
Metcon – Thursday (AMRAP – Reps)
4 sets
2:30 AMRAP
12/10 Calorie Air Bike
12/10 Calorie Row
Max Distance 50ft Shuttle Run
-Rest 2:30 between sets-
RX+
4 sets
2:30 AMRAP
15/12 Calorie Air Bike
15/12 Calorie Row
Max Distance 50ft Shuttle Run
-Rest 2:30 between sets-