CrossFit – Wed, May 1

Warm Up

Crossover Symmetry

Banded 7’s

Barbell Prep

2-3 Sets

10 Prone Is,Ts,Ys

10 Single Arm Press (L/R)

Split Jerk (Take 10 Minutes to Build to a tough, but quality Single Split Jerk)

Metcon Warm Up

10 Mins moving through:

1:00 Cardio (Moderate)

10 Step Back Lunges

10 KB Swings (Light)

50 Single Unders

5 INchworm w Push Ups

:15 Wall Facing Handstand Hold


warm up to workout weight


1 Set at Workout Pace

4 Dumbbell Snatches

4 Dumbbell Step Back lunges

1 Wall Walk

20 Double Unders

The Search for Spock (AMRAP – Rounds and Reps)

AMRAP 15 Minutes


(Buy In)

Dumbell Snatches (70/50)

Dumbell Step Back Lunges

-in remaining time-

Max Rounds:

3 Wall Walks

60 Double Unders

144 Reps is through all the snatches and lunges

Target Reps 396+ (4 rounds of wall walks and DU)

Minimum before scaling 270 (2 rounds of wall walks and DU)