CrossFit – Mon, Dec 22
General Warm-up
Back Squat (“Back Squat
5-5-5-5-5
5-5-5-5-5
Bike 3:00 slowly for rest between sets.
Perform all sets at 5-10lbs heavier than you did last week.
The goal is for you to be able to add 5-10lbs to this number every week through the end of the phase.”)
Extra credit (3 Rounds for reps)
Every 6:00 for 3 Rounds
Max Calorie Machine in :30
Round 1: Echo Bike
Round 2: C2 Bike
Round 3: Row
Score is total calories from all three rounds.
If you’re more of a cardio/endurance type athlete, this is a full send all three rounds. If you’re more of a power/anaerobic athlete, dial it back just a touch to get the most calories in all three round vs. crash and burn.
20 Dead Bugs
20 Glute Bridges, then:
AMRAP 5 minutes
:30 Machine or 100m Run
8 Russian KBS
8 Reverse Lunges