CrossFit – Wed, Dec 31
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.)
AMRAP 8:00 (AMRAP – Rounds and Reps)
6 Shuttle Runs
8 Wall Walks
10 GHD Sit Ups
Target Scores: 2:15-2:45 Rounds
20 Dead Bugs
20 Glute Bridges, then:
AMRAP 5 minutes
:30 Machine or 100m Run
8 Russian KBS
8 Reverse Lunges