Bombers Crossfit - CrossFit
Weightlifting
Deadlift (3 RM)
Spend 15 minutes to work up to a new 3 Rep Max. Take no more than 3 heavy attempts.
Metcon
Metcon (AMRAP - Reps)
Tabata
Russian Twist (20/14)
Sit Up
Flutter Kick
Plank Hold
8 Rounds of each movement before switching.
Russian twist - over and back = 1rep
Flutter kick - 4 kicks = 1rep
Plank Hold - each second = 1 rep (piking hips is not allowed)
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