CrossFit – Wed, Mar 26
Warm Up
Nubush Three (Time)
5 Sets
Row 1000m
rest 2 mins b/t sets
-then-
5 Sets
30 Wall Balls (20/14)
rest 1 min b/t sets
Time Cap Each Set:
4:05/4:25 for rowing and 1:30 for wall balls
Push Press + Pause Push Jerk (Optional) (Weight)
3 Sets
2 Push Press + 1 Pause Push Jerk @55-60% 1RM Push Jerk
2 Sets
1 Push Press + 1 Pause Push Jerk @ 65-70%
- Pause Push Jerk: Pause in the receive for 2 seconds
- 1:30 b/t sets
CFMJ Gymnastics Week 1 (Optional) (AMRAP – Reps)
Test Day
2 Min Max Rope Climbs
Mobility
Hip Halo
Banded 7’s
Hip Halo
Warm Up
Row 2:00 Easy
10 Wall Ball (Light)
Row :30 east
Row :30 Moderate
10 Wall Ball (Light)
Row :30