CrossFit – Fri, Jun 28
Warm up
Bench Press (Accumulate 40 Bench Press at 75-80+%.)
In as few sets as possible, accumulate 40 Bench Press at 75-80+%.
*Score weight and sets.’
Back Squat (Accumulate 40 Back Squat at 75-80+%.)
In as few sets as possible, accumulate 40 Back Squat at 75-80+%.
*Score weight and sets.
Metcon Warm up
Movement Prep/Activation
1-2 Sets
1:00 Echo Bike (moderate)
5 Strict Chin Up (slow tempo pace)
5 Box Jump w/Step Down
1 Standing to Foot Clamp to Standing on Rope
Workout Prep
1 Set (at workout pace)
4 Calorie Echo Bike
1 Rope Climb
2 Box Jump Overs (at workout height)
Paradise Falls (AMRAP – Rounds and Reps)
7 Rounds
10 Calorie Echo Bike
1 Rope Climb
10 Box Jump Overs (24/20)
1 Rope Climb
Target Time: sub 11 minutes
Time Cap: 16 minutes
Bench Press Prep
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
Back Squat Prep
3 Sets
10 Roll and Reach
10 Deadbug
10 Dynamic Squat Stretch
5 Worlds Greatest Stretch (L/R)
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)
3. In remaining time warm up to workout weights.