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