CrossFit – Tue, May 30

Warm-up

1 Round of Row, Ski and Bike
:45 easy
:15 moderate
:30 easy
:15 moderate/fast
:15 easy
:15 fast
:15 rest
:05 sprint
*rest 1 minute between each set.

Metcon
Cardio (AMRAP – Rounds and Reps)

3 Sets
AMRAP 7 Minutes consistent moderate effort across
10-15-20-25….
Row (calories)
Ski (calories)/Double Unders (30, 45, 50, 55…)
Bike Erg (calories)
-Rest 3:00 between sets-

if deciding to do double unders score will be reps of cals equal to ski erg

Strength

Sumo deadlift + deadlift
4+4 + 3 Max Vertical High Jump

Sumo Deadlift (5×8)

4 Sumo Deadlifts + 4 Deadlifts @ 8/10 RPE
4 Sumo Deadlifts + 4 Deadlifts @ 8/10 RPE
4 Sumo Deadlifts + 4 Deadlifts @ 8.5/10 RPE
4 Sumo Deadlifts + 4 Deadlifts @ 8.5/10 RPE
4 Sumo Deadlifts + 4 Deadlifts @ 8.5/10 RPE
*3 Max Vertical Jump after each set.

Finisher
Renegade (Weight)

3 Sets
5 Dumbbell Renegade Row (push up + right arm row + Push up + left arm row = 1 rep)
10 Wall Ball Throw Sit Ups
50 ft Double Kettlebell Overhead Waiter Walk + :30 Handstand Hold

Wall Ball Sit up Throws = Close to wall sit up throw ball to wall, catch, and back down.
Score = Renegade Row DBs

Post Workout Mobility

2 minute Spiderman Stretch (each side)
1-2 minute Elbow to Floor Stretch (each side)
2 minute Frog Stretch

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