CrossFit – Fri, May 12

Warm-up

8 minutes moving through:
:30 Row (moderate)
15 Banded Good Morning
10 Hang Dumbbell Snatch (light)
:30 Ski (moderate)
5 Negative Handstand Push Up (kick off wall after each rep)
:30 Bike (moderate)
5 No Jump Burpee
5 Box Get Over (increase height each set)
-Then-
Build to Dumbbell Snatch weight.

1 Set (at workout pace)
2 Sets:
3/2 Calorie Row
2 Dumbbell Snatch (at workout weight)
3/2 Calorie Ski Erg
2 Strict Handstand Push ups
3/2 Calorie Bike Erg
2 Burpee Box Get Overs (at workout height)

Metcon
Pain Train (Time)

2 Sets:
30/24 Calorie Row
30 Dumbbell Snatch (50/35))
30/24 Calorie Row
15 Strict Handstand Push ups (30Kipping)
30/24 Calorie Row
30 Burpee Box Jump Overs (can be lateral or box facing)
-Rest 3:00-

Pump
Physique Friday (Weight)

3 rounds:
10 Standing Barbell Curl @ moderate weight RPE 7
15 Overhead Plate Situps
10 Strict Hanging Leg Raise
15 Oblique twists with medball (each side)
7 Alligator Rolls (each side)
:45 sec Overhead DB Hold (each side)
10 Incline Dumbbell Hammer Curls @ moderate weight RPE 7
-Rest 2-3 minutes b/t rounds-

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