03/06/2019

6
Mar

03/06/2019

Rubicon CrossFit – CrossFit

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Warm-up

Warm-up #2 (No Measure)

3 Steady Rounds:

12/10 Calories Air Bike

10/direction Banded Side Steps

10 Banded Good Mornings

10 Spidermans

10/side Leg Swings

Strength

Seated DB Curl to Arnold Press (3 x 10)

Sit on a bench, Curl a Dumbell in each hand, then Arnold Press, and finish with aa reverse curl

Dumbell Lawnmower (3 x 10/side)

3 x 10/side

Dumbell Lawnmower (3 x 10/side)

3 x 10/side

Metcon

Metcon (Time)

For Time:

800m Run

40 Burpee Box Jumps (24″/20″)

Accessory

4 Rds NFT:

4 Strict HSPU

8 Winshield Wipers