CrossFit – Fri, Aug 15
Warm up – Friday (AMRAP – Reps)
Banded 7’s
-into-
8:00 AMRAP
5 Seated Dumbbell Z-press
5 Jumping Air Squats
5 Up Downs
5 Cat/Cows
30 Single Unders
Metcon – Friday (Time)
7 rounds
7 Push Press (95/65)
7 Burpee over Bar
49 Double Unders
(KG conv: 42.5/30)
Time cap: 13mins
Rx+
7 rounds
7 Push Press (115/85)
7 Burpee over Bar
49 Double Unders
(KG conv: 52.5/37.5)
Accessory – Friday (AMRAP – Reps)
Accessory
3-4 sets:
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets