CrossFit – Tue, Sep 30
Tuesday WARM up (AMRAP – Reps)
8:00 AMRAP
30-second Machine
5 Dynamic Squat Stretches
10 Deadbugs
10 Glute Bridges
5 Pike Push Ups
5 Dumbbell Suitcase Deadlifts (each)
Deadlift (Deadlift (Wave 5)
Deficit Deadlift 3-2-1, 3-2-1 @ 78-88-93%)
Deficit Deadlift 3-2-1, 3-2-1 @ 78-88-93%)
Metcon – Tuesday (AMRAP – Reps)
5 Rounds
15/12 Calorie Air Bike
12 Dumbbell Deadlifts (50s/35s)
100ft Dumbbell Farmer Carry (50s/35s)
(KG conv: 22.5/15 DBs)
Time cap:16mins
5 Rounds
20/15 Calorie Air Bike
12 Dumbbell Deadlifts (70s/50s)
100ft Dumbbell Farmer Carry (70s/50s)
(KG conv: 32/24 KBs)