CrossFit – Fri, Jul 31
General Warm-up
3 rounds for time (Time)
10 Back Squats 185/125lbs
20 Push Ups
30 Box Jumps 24/20″
Bar taken from the rack. Do not exceed 60% of your 1RM.
Feel: Gas
Pace: Sustain
Target Score: 11-15 minutes
Firebreather: sub 11
Competitor extra (Checkmark)
4 Rounds
18/15 Calorie C2 Bike
30ft HS Walk (15/15)
5 Power Cleans 135/95lbs
30ft HS Walk (15/15)
18/15 Calorie C2 Bike
Rest 3:00
Feel: Cardio
Pacing: Sustain
Programmer Notes: A friendly check in on handstand walking than be be ramped up or down via the bike and cleans depending on proficiency upside down.
500m Jog or 3:00 Machine
-Then-
3 Rounds
10 Box Jumps (shorter than workout)
20 Plank Shoulder Taps
10 Goblet Squats