9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Thursday 9/20/18

September 19, 2018

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

30/21 Calorie Assault Bike

30 AbMat Sit-ups

20 Dumbbell Box Step-ups

(35’s/20’s to a 20″ Box)
In this triplet workout, athletes will choose a weight and height on the dumbbell box step-ups that they could complete 30+ repetitions consecutively without having to break. Dumbbell box step-ups are a great single leg strengthening exercise that resembles everyday activities like walking up stairs. With a dumbbell in both hands, athletes will alternate legs on each rep, completing 10 reps total on each side. Note that these are step ups and not step overs. Athletes will reach full extension on the box before coming back down on the same side. If you are short on bikes, stagger heats by three minutes. If unable to Assault Bike, complete 30/21 Calorie Row

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