CrossFit – Mon, Aug 28
Warm-Up
Warm-Up
AMRAP x 4 MINUTES
:30 Bike
4 Scap Push-Ups (on hands or forearms)
8 Alt. Deadbugs
4 Up-Downs
Into…
AMRAP x 4 MINUTES
:30 Bike
8 Banded Pull Aparts
4 Push-Ups
8 Sit-Ups
Strength – All
Bench Press (3×10*)
Workout – All
2 SETS (AMRAP – Rounds and Reps)
AMRAP x 9 MINUTES
15/12 Cal Bike or 20/15 Cal Row
12 Sit-Ups
9 Push-Ups*
*Option for Knee Push-Ups
-Rest 2:00 b/t Sets-
(Score is Lowest Rounds + Reps)
Optional Cool Down
2-3 SETS FOR QUALITY
15 SLOW Arm Haulers
10 Banded Upright Rows
5 Elevated Calf Raise w/:03 Pause in Bottom Stretch
-Rest as Needed b/t Sets-
(No Measure)
*Build to a Moderate weight and stay at that weight across all sets.
(Score is Weight)