CrossFit – Wed, Feb 7
Warm up – Wednesday (AMRAP – Reps)
3 sets
10 Banded Pull Aparts
10 Banded Chest Flys
-into-
7:00 AMRAP
3 Shuttle Runs
8 Handstand Shoulder Taps against the wall
6 Bench Press empty bar
* Each shuttle run is 25 feet down + 25 feet back (50 feet total)
Bench Press (5 sets x 3 Bench Press @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *)
Metcon – Wednesday (AMRAP – Reps)
5 sets:
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
-rest 1:1 between sets-
* Each shuttle run is 25 feet down + 25 feet back (50 feet total)
time cap: 2min/set
Wednesday Optional Extra (AMRAP – Reps)
Run: Lactate Threshold
Workout Definition
4 Sets
1200m at RPE3
-Rest 1 Min-
400m at RPE6
-Rest 1 Min-
200m at RPE8
*Rest 5 Min between sets.