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