CrossFit – Wed, Aug 28
Warm-up
Warm Up
Hip Halo
-into-
3 Rds
1:00 Bike
3 Inch Worms
5 Dynamic Squat Stretches
3 Back Squats (empty bar – build across sets)
SWOD
Back Squat (1×3)
WOD
Metcon (Time)
30/24 Calorie Air Bike
30 Burpees
– Rest 1:00 –
25/20 Calorie Air Bike
25 Burpees
– Rest 1:00 –
20/16 Calorie Air Bike
20 Burpees
*Time cap: 15 minutes
12:00 Running Clock
Back Squat:
#1: 10 reps @ 50%
#2: 3 reps @ 60%
#3: 3 reps @ 70%
#4: 3 reps @ 80%