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CrossFit — September 28, 2021

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2021.09.28

Warm-up
:30 bike / row
10 air squats
8 PVC OHS
6 thrusters
4 OHS
:30 bike / row
Overhead Squat (5 / 5 / 3 / 2 / 1 / 1 / 1)
start light, get heavy! see if you can get a new 1 rep while having fun!
Metcon (AMRAP – Reps)
4x 3:00 work / 1:00 rest
AMRAP
9 thrusters*
12/9 cal bike
65/45, 75/55, 95/65, 115/85

rx+ 95/65, 115/85, 135/95, 155/105

increase weight each round – score will be total reps across all 4 AMRAPS.

CORE ACCESSORY
3 RFQ:
14 standing KB side crunch / side
14 alt. hanging straight leg lifts
14 feet elevated* glute bridges
*as elevated as you want