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.
