Crossfit Restoration – CrossFit
General Warm-up
Rotating Tabata for 4 rotations each
:20 on / :10 off
1- Head stand Hold
2- Sit Ups
3- Row
Squat Clean (
Squat Clean
1×1 @ 80%
Then
3 @ 65-70%
3 @ 70-75%
2 @ 75-80%
2 @ 80-85%
1 @ 85-90%
1 @ AHAP
Drop and reset between all sets of 3 and 2. )
Compare to 5/30/25
For time (choose 1): (Time)
Rx
50 Strict HSPU
Intermediate
30 Strict HSPU
Strength Development
50 Dumbbell Strict Presses
Time Cap: 10 Minutes
Extra Credit (8 Rounds for reps)
8 Rounds for total reps (8:00 clock)
:20 Toes to Bar
:10 Rest
:20 Burpees
:10 Rest