28
Aug
Monday CrossFit
CrossFit Danbury – CrossFit
1: Warm-up (No Measure)
1 Minute Easy Bike
1 Minute Down Dog with Foot Pedal
:45 Seconds Medium Bike
:45 Seconds Active Spidermans
:30 Seconds Faster Bike
:30 Seconds Air Squats
Then additional Movement prep coaches choice
2: Metcon (Weight)
BACK SQUAT
10 – 8 – 6 Repetitions (Week 2 of 4)
3% Increase from Last Week on each Set
10 Repetitions @ 63% of estimated 1RM
8 Repetitions @ 68% of estimated 1RM
6 Repetitions @ 73% of estimated 1RM
Rest as needed between sets, but aim not to exceed (3) minutes.
3: Metcon (No Measure)
Alternating EMOM x 12:
Odd Minutes – 40 Double-Unders
Even Minutes – 12/9 Calorie Assault Bike
4: Metcon (Weight)
2 Giant Sets, not for time:
12 Dumbbell Box Step-Ups (6 each side)
25 GHD Sit-Ups
12 Sumo Deadlifts
25 Seated Banded Rows
*Extra to be done after class