CrossFit – Fri, Sep 22
Warm up – Friday
6 min AMRAP
30-second Bike
5 Single Dumbbell Deadlift (each side)
5 Deadbugs (each side)
5 Birddogs (each side)
3 Up downs
Metcon -Friday (Time)
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (50s/35s)
– 10/8 Calorie Assault or 8/7 Calorie Echo Bike after each set –
(KG conv: 22.5/15 DBs)
time cap: 16mins
Strength (Weight)
Mayhem Mini-Pump – Chest and Triceps
4 Rounds
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 1 minute between sets-