CrossFit – Thu, Apr 24
Warm up – Thursday (AMRAP – Reps)
10:00 AMRAP
30 Single Unders
10 Walking Lunge Steps
10 Dumbbell Single Arm Renegade Rows (each)
5 Bench Press (empty bar-build across sets)
10 Deadbugs
Metcon – Thursday (AMRAP – Reps)
3 sets:
9-6-3 Strict Pull Ups
8 Handstand Push Ups
50 Double Unders
-rest 2:00 between sets-
Time cap each set: 4:00 (overall cap 16:00)
RX+
3 sets:
3-2-1
Legless Rope Climbs (or 12-9-6 Strict Pull Ups)
8 Strict Handstand Push Ups
50 Double Unders
-rest 2:00 between sets-
Bench Press (Week 5:
1 set Max Rep Bench Press (+ 2.5-7.5kg from last week),
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above)
1 set Max Rep Bench Press (+ 2.5-7.5kg from last week),
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above)