CrossFit – Wed, Mar 29

Warm up – Wednesday
3min skipping prac
INTO
10 left, right, forwards and backwards (40 steps) banded monster walk
20 band pull aparts
60sec hollow hold
Strength (Weight)
STRENGTH/SKILL/FITNESS
3 rounds no rest between rounds/24min total
0-2min:
10 Deadlifts 65% 1rm
2-4min
22/30 cal machine
4-6min
10 Bench/floor Press 65% 1rm
6-8min
100 Double Unders/150 single unders
Met con – Wednesday (Time)
8min AMRAP:
16 Pull-ups
16 DB/KB deadlift @ approx 24/32kg

ADV Option:
16 C2B
16 DB/KB deadlift @ approx 24/32kg
16 HSPU

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