CrossFit – Wed, May 20
General Warm-up
Bench Press (DB Bench Press
10-10-10 AHAP
10-10-10 AHAP
Rest 3:00 minutes between sets)
3 rounds for time (Time)
100m Farmer’s Carry 50s/35s
9 Burpee Pull Ups
Feel: Cardio/Gas
Pace: Reach
Target Score: 4:30-6:00
Firebreather Score: sub 4:30
2 Rounds (2 Rounds for reps)
1 Smooth Set of Wall Facing HSPU
Rest 2:00
1 Smooth Set of Strict HSPU
Rest 2:00
1 Smooth Set of Kipping HSPU
Rest 4:00
If done properly, you will be able to increase reps on round 2 for all three movement patterns. Flush (very slow) between sets on an air bike or 1 damper ski erg.
3 Rounds
1:00 Machine
5 Strict Burpees (an up-down with a push up)
10 Ring Rows