03/18/2015

Main – CROSSFIT

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (AMRAP – Reps)

Fitness:

5×5 bench press

*Record heaviest set

Performance:

E3MOM x 12 minutes:

Bench Press-

65% x 5, 75% x 5, 85% x 5+

Then..

1 set max reps @ 65%

*Record the total reps that you got for set of max reps @ 85% of your training max.

Metcon (AMRAP – Rounds and Reps)

Partner WOD-

20 Minute AMRAP-

200m Run

21 KBS

*Partners switch every round. Non-working partner must perform 25 sit-ups before the two athletes can switch.

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