CrossFit – Tue, May 5
General Warm-up
Bench Press (“Bench Press
3-3-3-3-3
3-3-3-3-3
Aim for sets to be 75% or heavier of 1RM.
Rest or bike slowly 3-4 minutes between sets.”)
2 rounds for time (Time)
20/16 Calorie Air Bike
20 Alt. DB Hang Snatches 50/35lbs
Feel: Cardio
Pace: Reach/Controlled Send
Target Score: <3.5-5 minutes
Firebreather Score: <3.5 minutes
6 Sets (6 Rounds for reps)
1 Smooth/Even Set of GHD Sit Ups
Rest 2:00
Consider this maintenence work. Do the math on total volume to avoid soreness
3 Rounds
25ft Crab Walk
25ft Bear Crawl
8 Plate Ground to Overhead
8 Push Ups