CrossFit – Fri, May 23
Warm up – Friday (AMRAP – Reps)
12:00 AMRAP
2min machine buy in
Into AMRAP
10 banded good mornings
10 roll and reach
5 inch worms
10sec handstand hold
5 muscle cleans
5 deadlifts
Metcon – Friday (Time)
Teams of 2
100/80 Calorie Air Bike
* Partner must hold a handstand while other partner bikes
Into
50 Power Cleans (70/47.5kg)
Into
100/80 Calorie Air Bike
*Partner holds barbell front rack hold while other Partner bikes.
Time cap:25mins
Accessory (AMRAP – Reps)
Pump Arms and Core
4Rounds
10 standing triceps DB French press at moderate weight
Rest 30secs
10mstanding barbell curls
Rest 30secs
15m single arm KB overhead waiter walks
Rest 30 secs
15m single arm KB overhead waiter walks (alternate arm)
Rest 2mins