CrossFit – Mon, Mar 4
Warm Up – Monday (AMRAP – Reps)
3 Rounds
“Rowling”
(5 rep Max Burpee Penalty)
-into-
4 min AMRAP
30 sec single/double unders
10 Plate Toe Taps (each side)
10 Heel Toe Rocks
10 Floor Plate Press
Metcon Monday (AMRAP – Reps)
1000/800m Row
50 Push-ups
200 Double Unders
50 Push-ups
1000/800m Row
Time cap: 18mins
Accessory (AMRAP – Reps)
Mayhem Mini-Pump – Chest and Triceps
4 Rounds
15 Standing Tricep Extension w/ band
10 Single DB Bench Press (each) @ moderate weight – maintain quality
-Rest 1 min b/t rounds-
Monday Optional Extra (AMRAP – Reps)
Push Press + Push Jerk
Workout Definition
1 Push Press + 3 Push Jerk @ 65% 1 RM Push Jerk
1 Push Press + 2 Push Jerk @ 68-70% 1 RM Push Jerk
1 Push Press + 1 Push Jerk @ 75% 1 RM Push Jerk
1 Push Press + 1 Push Jerk @ 78-80% 1 RM Push Jerk