CrossFit – Fri, May 15
General Warm-up
3 Rounds for total reps (3 Rounds for reps)
1:00 Chest to Bar Pull Ups
1:00 Ski Calories
1:00 Wallballs 20/14lbs to 10/9′
Rest 1:00
Feel: Gas/Muscle Overload
Pace: Sustain
Target Score: 10+ pull ups per round, 15/12+ calories per round, 20+ wallballs per round (135 / 126 total reps)
Firebreather Score: 15+ pull ups, 18/15 calories, and 25+ wallballs per round (174/165 reps)
6 Sets (6 Rounds for reps)
50′ Sled Push
Rest 2:00
Adjust weight round to round to keep it very heavy but always unbroken. You should be slightly unhappy after round 1 and very unhappy after round 6.
sub for walking lunges or a Sandbag carry depending on your goals
3 Rounds
:20 Ring Rows
:10 Rest
:20 Ski
:10 Rest
:20 Air Squat > Medball Squats > Wallballs