CrossFit – Mon, Jun 8
General Warm-up
Deadlift (Deadlift
3-3-3-3-3 AHAP
3-3-3-3-3 AHAP
After each set, perform a :03-:05 Assault/Echo bike sprint for maximum wattage.
Rest 3-4 minutes after biking.
Begin around 80-85% of your 1RM and build AHAP.
Aim for sets to be slightly heavier than 4s from 5/29.)
AMRAP 3:00 x 6 (6 Rounds for reps)
Calorie Row
Rest 1:30
We’re slowly making our way out of aerobic row purgatory. This workout should be :01-:03 per 500m split faster than the 8:00 AMRAPs.
Extra Credit- shorter option:
AMRAP 3:00 x 3
Rest 1 min
4 Rounds, alternating with a partner (2 rounds per person)
200m Run
10 Romanian Deadlifts
:10 Air Bike HARD