CrossFit – Wed, Apr 26
Warm-up
Metcon
Criss Cross (Time)
50-40-30-20-10
Cross Overs
25-20-15-10-5
Hang Power Cleans (95/65)
5-4-3-2-1
Rope Climbs
Finisher
Upper Body Anterior (Weight)
4 Rounds
10 Barbell Incline Bench Press @RPE 7
-rest 0:30-
10 Seated Alternating Dumbbell Hammer Curl @RPE7
-rest 0:90-
-then-
4 Rounds
12 Incline Bench Dumbbell Chest Fly @RPE7
-rest 0:30-
10 Standing Kettlebell Crush Grip Bicep Curl @RPE7
-rest 0:90-
8 Minutes Moving Through:
200m Jog
25 Single Under (or 1 minute practicing Cross Overs)
10 Single Arm High Pull (each side, light)
1 Halfway Rope Climb
-Then-
Warm Up Hang Power Clean weight with 5 Cross Overs after each set.
1 set (at workout pace):
5 Cross Overs
3 Hang Power Cleans (at workout weight)
1 Rope Climb