Monday 3/15

Bio Community Fitness- FREDERICKSBURG, BIO Community Fitness- King George – Group Class

Strength

Back Squat

• 3 x 6 reps @ 30%

• 1 x 4 reps @ 50%

• 1 x 3 reps @ 60%

• 5 x 6 reps @ 70%

*+5-10# from last time we did 6’s from W1D1*

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

10 Hand Release Push Ups

10 Sit Ups

10 Supermans

10 V-ups

10 Strict Press (75/55)

Open Redo

Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here