CrossFit – Wed, Jul 10

Strength Warm up

Crossover Symmetry Activation OR Banded 7s
– Perform 7 reps of each movement

2. Bench Press Prep
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)

Bench Press (Weight)

*Do a set every 3 minutes.

4 Sets
5 Bench Press @ 65-70% 1RM Bech Press
20 Dumbbell Piston Bench Press @ 6/10 RPE (10 each side)
*Rest 2 minutes between sets.

*Score is Bench Press weight.

Scoring: Load

Mockingjay (Calories)

Part A
AMRAP 15 Minutes
Row (calories)
Bike Echo(calories)


Line Facing Burpees

-Rest 3 Minutes-

Scoring: Calories

Target Calories: 250/200+

Minimum Calories before scaling: None

Mockingjay B (Time)

*Note: There is a chance you could go over here if you are only working with exactly 60 minutes. If that is the case just cap yourself at the 60 minute mark.

Part B
For Time (score your time in the comments):

Total Row Calories from Part A
Total Bike Echo Calories from Part A


Total Burpees from Part A

Target Time: within 1 minute of Part A

Time Cap: None

Cool Down

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

2×10 Open Book
20 Scorpion Kicks
1 Min Calf and Big Toe Stretch