CrossFit – Tue, Oct 7
Warm Up
Strict Press (2 Rounds for reps)
Perform one set every minute for four sets:
*Set 1 – 3 reps @ 60-65%
*Set 2 – 3 reps @ 65-70%
*Set 3 – 3 reps @ 70-75%
*Set 4 – 3 reps @ 70-75%
Rest 1 minute
Perform one set every two minutes for two sets:
*Set 5 – Max reps @ 50-55%
*Set 6 – Max reps @ 45-50%
*For the max reps sets do not exceed 90 seconds.
METCON (Time)
For time:
MEN
50-40-30-20-10
Calorie Echo/Assault Bike
WOMEN
40-32-24-16-8
Calorie Echo/Assault Bike
*Perform a 400 Meter Run after ALL rounds (including the final 10/8).
Goal = <20 Minutes
Cap = 25 Minutes
Three sets of:
1 Minute Bike
5 Inchworms + 5 Tempo Push-Ups @ 1111
50 Foot Bottoms Up Kettlebell Carry (each arm)