CrossFit – Wed, Sep 3
Warm up – Wednesday (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 (3 @70%
2 @80%
1 @85%
3 @75%
2 @80%
1 @85%)
2 @80%
1 @85%
3 @75%
2 @80%
1 @85%)
Metcon – Wednesday (AMRAP – Reps)
21-15-9
Wall Balls (20/14)
Box Jumps (24/20)
Kettlebell Swings (53/35)
-Rest 2:00-
9-15-21
Kettlebell Swings (53/35)
Box Jumps (24/20)
Wall Balls (20/14)
(KG conv: 9/6 WB, 24/16 KB)
Time cap: 18mins
RX+
21-15-9
Wall Balls (20/14)
Box Jumps (24/20)
Kettlebell Swings (70/53)
-Rest 2:00-
9-15-21
Kettlebell Swings (70/53)
Box Jumps (24/20)
Wall Balls (20/14)
(KG conv: 9/6 WB, 32/24 KB)