CrossFit – Fri, Jul 17
General Warm-up
EMOM 20 Minutes (5 sets of each) (5 Rounds for reps)
– 5 Back Squats @ 75%+
– Rest
– Max Rep Strict Chest to Wall HSPU
– Rest
HSPU Score (5 Rounds for reps)
Stamina (8 Rounds for reps)
AMRAP 2:00 x 8
Row for Meters
Rest 1:45
We’re slowly making our way out of aerobic row purgatory. This workout should be :01-:03 per 500m split faster than the 3:00 AMRAPs.
2:00 Machine
2:00 Glute Band Activation Steps
10-8-6-4-2 Back Squats (start empty bar, add a little weight each round)
*1 Wall Walk between sets
Athletes are not expected to be at their workout weight in the round of 2 – just build in weight each round.